The 10 commandments of REM Sleep:
(The cure to insomnia)
(The cure to insomnia)
I used to struggle with insomnia for over a decade.
I would lay in bed for hours every night wondering why it took me so long to fall asleep.
I would lay in bed for hours every night wondering why it took me so long to fall asleep.
Then when I would finally fall asleep, I would wake up several times in the middle of the night.
By the time I woke up to my alarm, it felt like I barely slept.
So I abused caffeine to make up for my lack of energy.
By the time I woke up to my alarm, it felt like I barely slept.
So I abused caffeine to make up for my lack of energy.
This went on for over 5 long and exhausting years...
Until last year, when I cracked the code to maximising my sleep performance.
Until last year, when I cracked the code to maximising my sleep performance.
After hours and hours of research and trial and error...
I have summed up what I know about maximising sleep performance into 10 simple rules.
Lets just right into it:
I have summed up what I know about maximising sleep performance into 10 simple rules.
Lets just right into it:
1. Your bed should be used for 2 things ONLY: Sex and Sleep.
Your bed is not a place to eat snacks, watch movies and call your friends.
If you treat your bed like a multi purpose room, you send your brain mix signals.
So it gets confused when you try to sleep.
Your bed is not a place to eat snacks, watch movies and call your friends.
If you treat your bed like a multi purpose room, you send your brain mix signals.
So it gets confused when you try to sleep.
2. Your bedroom should always be pretty clean (not spotless, but pretty clean)
Sleeping in a messy environment is unsettling and is occupying mental bandwidth.
Clean bedroom = clear mind
Messy bedroom = messy mind
Sleeping in a messy environment is unsettling and is occupying mental bandwidth.
Clean bedroom = clear mind
Messy bedroom = messy mind
3. You should always sleep in a cold, dark room.
This helps your body maintain optimal body temperature and release melatonin.
Which increases your sleep quality dramatically.
This helps your body maintain optimal body temperature and release melatonin.
Which increases your sleep quality dramatically.
4. No screens 1 hour before bed:
Your brain is constantly being stimulated all day and needs time to wind down to prepare for a restful night of sleep.
Instead of using screens before bed, try relaxing by:
- Reading
- Journaling
- Meditating
- Taking a warm shower
Your brain is constantly being stimulated all day and needs time to wind down to prepare for a restful night of sleep.
Instead of using screens before bed, try relaxing by:
- Reading
- Journaling
- Meditating
- Taking a warm shower
5. Drink chamomile tea 45 minutes before sleeping.
Chamomile tea contains apigenin.
Which is an antioxidant that binds to receptors in your brain that reduces insomnia.
Chamomile tea contains apigenin.
Which is an antioxidant that binds to receptors in your brain that reduces insomnia.
6. You should go to sleep and wake up at the same time every day (including weekends)
Having a consistent sleep schedule will regulate your bodys internal clock.
Making it easier to wake up and fall asleep.
Having a consistent sleep schedule will regulate your bodys internal clock.
Making it easier to wake up and fall asleep.
7. The ideal pre bed supplement stack is magnesium glycinate + ashwaghanda
I take 2 servings of magnesium glycinate and 1 serving of ashwaghanda 45 minutes before bed every night.
I've noticed:
1. It's easier to fall asleep and stay asleep.
2. I wake up feeling more energized
I take 2 servings of magnesium glycinate and 1 serving of ashwaghanda 45 minutes before bed every night.
I've noticed:
1. It's easier to fall asleep and stay asleep.
2. I wake up feeling more energized
8. Do not drink any water 30 minutes before bed:
Waking up in the middle of the night to pee is no fun.
Make hydration is a priority during the day and you wont need much water at night.
Waking up in the middle of the night to pee is no fun.
Make hydration is a priority during the day and you wont need much water at night.
9. Make sure you are done with work 2 hours before bed.
Having time before bed where you don't think about work will help you wind down.
Avoiding stressful or demanding environments 2 hours before bed is crucial to achieving optimal sleep.
Having time before bed where you don't think about work will help you wind down.
Avoiding stressful or demanding environments 2 hours before bed is crucial to achieving optimal sleep.
10. Regulate your caffeine intake:
Coffee isn't bad at all but...
Caffeine has a half life of around 5 hours which means it stays in your system for a long time.
Over consuming caffeine will hurt your sleep.
To combat this:
Limit yourself to 1-2 cups of coffee before noon.
Coffee isn't bad at all but...
Caffeine has a half life of around 5 hours which means it stays in your system for a long time.
Over consuming caffeine will hurt your sleep.
To combat this:
Limit yourself to 1-2 cups of coffee before noon.
BONUS TIP:
Track your sleep metrics like HRV, REM Sleep and Sleep Efficiency by using an Oura ring.
This allows you to focus on areas you need to improve on.
And helps you quantify your progress.
Track your sleep metrics like HRV, REM Sleep and Sleep Efficiency by using an Oura ring.
This allows you to focus on areas you need to improve on.
And helps you quantify your progress.
That's it :)
Follow these 10 commandments religiously for 2 weeks and I guarantee you will:
- Be able to sustain high energy
- Have less brain fog
- Get more shit done
Follow these 10 commandments religiously for 2 weeks and I guarantee you will:
- Be able to sustain high energy
- Have less brain fog
- Get more shit done
If you enjoyed this thread, I'd really appreciate it you:
1. Followed @TheCoachRaj for more content on sleep, health and performance
2. Rt'd the first tweet so more people can cure their insomnia.
Appreciate you :)
1. Followed @TheCoachRaj for more content on sleep, health and performance
2. Rt'd the first tweet so more people can cure their insomnia.
Appreciate you :)
BTW I only have 1 coaching spot left this month.
If you are a 6, 7 or 8 figure earner and want to eradicate your health issues and optimise your:
- Sleep
- Health
- Performance.
DM me "KING" and I'll get you all the details. 👇🏽
If you are a 6, 7 or 8 figure earner and want to eradicate your health issues and optimise your:
- Sleep
- Health
- Performance.
DM me "KING" and I'll get you all the details. 👇🏽
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