Are you getting quality sleep ?
Read this to optimize your sleep-cycle so that you can sleep for 8 hours in 4 :
Read this to optimize your sleep-cycle so that you can sleep for 8 hours in 4 :
I know you cant sleep 8 hours in 4.
But you can optimize those 4 hours to feel as restful & relaxed as you would after 8.
I do not sleep for more than 5 hours on average. Yet I am always alert.
Now before you lecture me about the "research" on sleeping 8 hours... read ahead...
But you can optimize those 4 hours to feel as restful & relaxed as you would after 8.
I do not sleep for more than 5 hours on average. Yet I am always alert.
Now before you lecture me about the "research" on sleeping 8 hours... read ahead...
I am not saying that you should sleep for 4 hours. But if you have to you should make the most out of that time. Right?
If you want to get the most out of your waking hours. You need to get most out of your sleeping hours
Use these 10 tips to increase the quality of your sleep
If you want to get the most out of your waking hours. You need to get most out of your sleeping hours
Use these 10 tips to increase the quality of your sleep
β’Donβt sleep right after your dinner :
Eat at least three to four hours before you go to bed. Give your body some time to finish the process of digestion so that your food gets digested.
Eat at least three to four hours before you go to bed. Give your body some time to finish the process of digestion so that your food gets digested.
β’ Don't eat junk for dinner :
What you eat is going to determine your quality of sleep. If you eat a large pizza with 5 liters of coke you will NOT sleep well.
That is just a fact. If you eat garbage you will feel like garbage and sleep like garbage.
Eat light. Eat healthy.
What you eat is going to determine your quality of sleep. If you eat a large pizza with 5 liters of coke you will NOT sleep well.
That is just a fact. If you eat garbage you will feel like garbage and sleep like garbage.
Eat light. Eat healthy.
β’Drink some water :
Drink some lukewarm water before you go to bed. Don't drink a full bottle but drink half a glass or so .
It will keep you hydrated.
Drink some lukewarm water before you go to bed. Don't drink a full bottle but drink half a glass or so .
It will keep you hydrated.
β’ Sleep at the same time everyday :
And wake up at the same time everyday. This reinforces the circadian rhythm.
As a result your bodily functions and cycles operate efficiently, making your system strong and energized.
And wake up at the same time everyday. This reinforces the circadian rhythm.
As a result your bodily functions and cycles operate efficiently, making your system strong and energized.
β’ Dont use electronics before bed :
I am sure you already know this. Using your gadgets before you go to bed can mess up your sleep cycle.
Ideally you should not use any electronics at least an hour before you go to bed. But if you cannot then at least use a blue light filter
I am sure you already know this. Using your gadgets before you go to bed can mess up your sleep cycle.
Ideally you should not use any electronics at least an hour before you go to bed. But if you cannot then at least use a blue light filter
β’ Dont eat/work on your bed :
If possible you should not even work in your bedroom. But if that is not possible at the very least do not work on your bed.
When you see your bed it should send a signal to your brain that its time to sleep.
If possible you should not even work in your bedroom. But if that is not possible at the very least do not work on your bed.
When you see your bed it should send a signal to your brain that its time to sleep.
β’ Set up the environment to sleep:
You already know what works for you. Keep your bed clean, have a nice pillow, fresh sheets, set the AC on right temperature, put curtains, turn off lights.
Do not go cheap on mattress & pillows. Sometimes that is all the difference you need.
You already know what works for you. Keep your bed clean, have a nice pillow, fresh sheets, set the AC on right temperature, put curtains, turn off lights.
Do not go cheap on mattress & pillows. Sometimes that is all the difference you need.
β’ Relax before you sleep :
Do some light stretches, read a book, listen to music, take a cold/lukewarm shower. A cold shower may keep you alert for 10-15 minutes but it will wash away the tension & stress of the day.
Wind down for the day and get ready to sleep.
Do some light stretches, read a book, listen to music, take a cold/lukewarm shower. A cold shower may keep you alert for 10-15 minutes but it will wash away the tension & stress of the day.
Wind down for the day and get ready to sleep.
β’ Avoid caffeine after lunch:
Caffeine makes it hard to fall asleep.
Most importantly caffeine interferes for your deep sleep and that is not what you want.
After all you want to sleep less & work more. Right ?
Caffeine makes it hard to fall asleep.
Most importantly caffeine interferes for your deep sleep and that is not what you want.
After all you want to sleep less & work more. Right ?
β’ Meditate:
I am sure you knew this was coming. Meditation helps you sleep well.
It increases sleep hormone, reduces your stress, decreases blood pressure, activate parts of the brain that control sleep.
If you are at rest the entire day you will not feel restless at night.
I am sure you knew this was coming. Meditation helps you sleep well.
It increases sleep hormone, reduces your stress, decreases blood pressure, activate parts of the brain that control sleep.
If you are at rest the entire day you will not feel restless at night.
If you want to build a habit of meditating regularly. Join the free community and start with a 21 day start meditation challenge.
Click here - mfz111.gumroad.com
Click here - mfz111.gumroad.com
If you think about it all your body needs is rest.
I am relaxed & at rest the entire day. I am not holding any tension or stress in my body.
And that is how I can sleep less but still perform my best.
You can do it too. All you need to do is to understand your inner system.
I am relaxed & at rest the entire day. I am not holding any tension or stress in my body.
And that is how I can sleep less but still perform my best.
You can do it too. All you need to do is to understand your inner system.
10 Tips to increase the quality of your sleep:
Dont sleep right after your dinner
Sleep at the same time everyday
Dont use electronics before bed
Dont eat/work on your bed
Dont eat junk for dinner
Set up the environment
Relax before sleep
Drink some water
Avoid caffeine
Meditate
Dont sleep right after your dinner
Sleep at the same time everyday
Dont use electronics before bed
Dont eat/work on your bed
Dont eat junk for dinner
Set up the environment
Relax before sleep
Drink some water
Avoid caffeine
Meditate
If you sleep absolutely relaxed you will not only improve the quality of your sleep but you will also improve the quality of your waking hours.
If you take away something from this thread.
1. Follow me @mindfightzen
2. Retweet the 1st tweet below to share this thread
If you take away something from this thread.
1. Follow me @mindfightzen
2. Retweet the 1st tweet below to share this thread
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