Your lack of high-quality sleep is ruining your life
Here's 8 steps to help increase the quality of your sleep:
Here's 8 steps to help increase the quality of your sleep:
1. Consistency
Go to sleep at the same time each night, wake up at the same time each night.
This will help your circadian rhythm, get into rhythm.
Go to sleep at the same time each night, wake up at the same time each night.
This will help your circadian rhythm, get into rhythm.
2. Have A Plan
Knowing that you have something to do as soon as you wake up and for each hour thereafter
Means you're much more likely to go to bed on time and actually get up on time without pressing snooze
Knowing that you have something to do as soon as you wake up and for each hour thereafter
Means you're much more likely to go to bed on time and actually get up on time without pressing snooze
3. Block Blue Light
Blue light prevents your body from producing melatonin (which helps time our circadian rhythm)
Wear blue-light-blocking glasses from sunset to help kickstart melatonin production.
Blue light prevents your body from producing melatonin (which helps time our circadian rhythm)
Wear blue-light-blocking glasses from sunset to help kickstart melatonin production.
4. Sleep In A Cool Temperature
Your body temperature drops during sleep, sleeping in a warm room will prevent this and hence, ruin the quality of your sleep.
Your body temperature drops during sleep, sleeping in a warm room will prevent this and hence, ruin the quality of your sleep.
5. Eliminate Noise
Well, this one is obvious, you'll not sleep deeply (if at all) with a lot of noise, eliminate any noise, even if it's with earplugs.
Well, this one is obvious, you'll not sleep deeply (if at all) with a lot of noise, eliminate any noise, even if it's with earplugs.
6. Train Hard
I'm never more tired than when I've worked my ass off in the gym.
Start training hard and you'll sleep like a baby.
I'm never more tired than when I've worked my ass off in the gym.
Start training hard and you'll sleep like a baby.
7. Eliminate Caffeine
Caffeine has a half-life of around 5 to 6 hours, so if you consume 300mg of caffeine at 3 pm, at 9 pm there's still 150mg in your system.
Cut out caffeine 10 hours before bed.
Caffeine has a half-life of around 5 to 6 hours, so if you consume 300mg of caffeine at 3 pm, at 9 pm there's still 150mg in your system.
Cut out caffeine 10 hours before bed.
8. Supplement Magnesium and Zinc
Both magnesium and zinc help to regulate your nervous system and melatonin production
Take them both to feel more relaxed at night and stop you from waking up throughout the night.
Both magnesium and zinc help to regulate your nervous system and melatonin production
Take them both to feel more relaxed at night and stop you from waking up throughout the night.
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- Ross 💡
- Follow @THEROSSHARKNESS
- Retweet the original tweet and I'll send you my Foundations of Productivity Ebook FOR FREE.
- Ross 💡
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