A quick guide to fix your sleep forever:
My sleep was complete SHIT for the longest time.
I kept hoping it would just magically get better without me taking actual steps to fix it.
One morning, I woke up feeling particularly groggy.
I decided it was time to make a change.
Here's what I did:
I kept hoping it would just magically get better without me taking actual steps to fix it.
One morning, I woke up feeling particularly groggy.
I decided it was time to make a change.
Here's what I did:
I want to break it down like this:
🔴 6 hours before bed
🟠 3 hours before bed
🟡 1 hour before bed
🟢 In bed
🔵 One-time changes
There are important steps to take at each of these intervals, which can have a huge impact on our sleep.
🔴 6 hours before bed
🟠 3 hours before bed
🟡 1 hour before bed
🟢 In bed
🔵 One-time changes
There are important steps to take at each of these intervals, which can have a huge impact on our sleep.
🔴 6 hours before bed:
- No caffeine
Caffeine can stay in your body for up to 10 hours.
I aim to stop caffeine consumption at noon.
If you're jonesing for an afternoon cup of joe:
Invest in some decaf, or try a herbal tea (peppermint tea is incredible, trust me)
- No caffeine
Caffeine can stay in your body for up to 10 hours.
I aim to stop caffeine consumption at noon.
If you're jonesing for an afternoon cup of joe:
Invest in some decaf, or try a herbal tea (peppermint tea is incredible, trust me)
🟠 3 hours before bed:
- Stop eating and drinking
Digestion is taxing on our bodies and can disrupt our sleep.
Aim to have your last meal early.
Also, if you're like me and have a bladder the size of a golf ball, you'll understand why you should avoid liquids before bed.
- Stop eating and drinking
Digestion is taxing on our bodies and can disrupt our sleep.
Aim to have your last meal early.
Also, if you're like me and have a bladder the size of a golf ball, you'll understand why you should avoid liquids before bed.
🟡 1 hour before bed:
- Stop working
- Avoid blue light
It's important to wind down before bed.
You wouldn't pull the e-brake on a car going 100MPH.
So why do you try to do it with your brain?
Put the work down.
Reduce blue light (f.lux is a great free PC app for this).
- Stop working
- Avoid blue light
It's important to wind down before bed.
You wouldn't pull the e-brake on a car going 100MPH.
So why do you try to do it with your brain?
Put the work down.
Reduce blue light (f.lux is a great free PC app for this).
🟢 In bed:
- No phone
Alright. We both knew this was coming.
If you want to optimize your sleep, you have to stop bringing your phone to bed.
Simple as that.
I know it's hard. I struggled too.
The key is to replace it with something.
For me, it was a Kindle (no blue light).
- No phone
Alright. We both knew this was coming.
If you want to optimize your sleep, you have to stop bringing your phone to bed.
Simple as that.
I know it's hard. I struggled too.
The key is to replace it with something.
For me, it was a Kindle (no blue light).
🔵 One-time changes:
- Go to bed and wake up at the same time each day
- Keep your bedroom around 18 °C (64.4 °F)
- Eliminate as much light as possible
- Invest in a high-quality pillow
- Go to bed and wake up at the same time each day
- Keep your bedroom around 18 °C (64.4 °F)
- Eliminate as much light as possible
- Invest in a high-quality pillow
🟣 Bonus Tips
- Get 30 mins of light/moderate exercise daily
- Aim for 30 mins of sun exposure daily
- Invest in sleeping earplugs
- Get 30 mins of light/moderate exercise daily
- Aim for 30 mins of sun exposure daily
- Invest in sleeping earplugs
I understand there are people with legitimate health issues that impact their sleep.
My heart goes out to anyone who suffers with this.
Sleep is complicated, and there will never be a blanket solution for everyone.
I'm not a doctor, this is just what worked for me.
My heart goes out to anyone who suffers with this.
Sleep is complicated, and there will never be a blanket solution for everyone.
I'm not a doctor, this is just what worked for me.
That's a wrap!
If you enjoyed this thread:
1. Follow me @thecolbykultgen for more of these
2. RT the tweet below to share this thread with your audience
If you enjoyed this thread:
1. Follow me @thecolbykultgen for more of these
2. RT the tweet below to share this thread with your audience
I use Hypefury to write and schedule all of my threads.
Honestly, my consistency was trash before I started using it.
No pressure, but if you're keen to give it a try, use my link below.
Try it free for 14 days: hypefury.com
Cheers!
Colby
Honestly, my consistency was trash before I started using it.
No pressure, but if you're keen to give it a try, use my link below.
Try it free for 14 days: hypefury.com
Cheers!
Colby
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