8 easy tips to fall asleep in less than 10 minutes:
1) Exercise
Research shows exercise decreases insomnia.
Moderate exercise increases slow-wave (deep) sleep.
Exercising too late in the evening can keep you awake.
Exercise during the first half of the day for best results.
Research shows exercise decreases insomnia.
Moderate exercise increases slow-wave (deep) sleep.
Exercising too late in the evening can keep you awake.
Exercise during the first half of the day for best results.
2) Relax before bed
Create a relaxing evening routine.
Dim the lights.
Stop using screens.
Listen to chill music.
Do some light stretching.
Journal your thoughts about the day.
Your brain will associate these actions with winding down.
Create a relaxing evening routine.
Dim the lights.
Stop using screens.
Listen to chill music.
Do some light stretching.
Journal your thoughts about the day.
Your brain will associate these actions with winding down.
3) Put away your clock
Don’t keep a clock within eyesight of your bed.
Looking at the clock can cause “sleep anxiety.”
This is a psychological condition where we worry about not falling asleep.
Seeing how long you’ve been awake will likely keep you awake even longer.
Don’t keep a clock within eyesight of your bed.
Looking at the clock can cause “sleep anxiety.”
This is a psychological condition where we worry about not falling asleep.
Seeing how long you’ve been awake will likely keep you awake even longer.
4) Take a hot shower or bath
Your body temperature drops after a hot shower or bath.
This has a similar effect to turning down your thermostat.
A lower body temperature tells your system “it’s time to sleep.”
The hot water also relaxes your mind, muscles, and nervous system.
Your body temperature drops after a hot shower or bath.
This has a similar effect to turning down your thermostat.
A lower body temperature tells your system “it’s time to sleep.”
The hot water also relaxes your mind, muscles, and nervous system.
5) Get sunlight in the morning
Direct morning sunlight sets off a timer in your system.
Melatonin (the sleep hormone) gets released 12-16 hours later.
This makes your sleep/wake cycle more consistent.
Get 15 minutes of direct sunlight each morning.
Direct morning sunlight sets off a timer in your system.
Melatonin (the sleep hormone) gets released 12-16 hours later.
This makes your sleep/wake cycle more consistent.
Get 15 minutes of direct sunlight each morning.
6) Turn down the temperature
Sleeping in a colder environment helps you:
• Fall asleep quicker
• Stay asleep longer
• Get more restful sleep
Research shows the optimal temperature is around 65°F (18.3°C).
Sleeping in a colder environment helps you:
• Fall asleep quicker
• Stay asleep longer
• Get more restful sleep
Research shows the optimal temperature is around 65°F (18.3°C).
7) Avoid caffeine late in the day
It takes up to 12 hours for your system to fully process caffeine.
Watch out for sneaky caffeine sources such as:
• Teas
• Sodas
• Chocolate
Even decaf coffee has trace amounts of caffeine.
Stop caffeine at least 12 hours before bed.
It takes up to 12 hours for your system to fully process caffeine.
Watch out for sneaky caffeine sources such as:
• Teas
• Sodas
• Chocolate
Even decaf coffee has trace amounts of caffeine.
Stop caffeine at least 12 hours before bed.
8) Contract and relax body parts
While lying down, tighten and relax your:
• Shoulders
• Arms
• Forearms
• Fingers
• Chest
• Legs
• Feet
Look up the Yoga Nidra technique to learn more.
Take slow, calm, and deep breaths while you do this.
While lying down, tighten and relax your:
• Shoulders
• Arms
• Forearms
• Fingers
• Chest
• Legs
• Feet
Look up the Yoga Nidra technique to learn more.
Take slow, calm, and deep breaths while you do this.
8 easy tips to fall asleep in less than 10 minutes:
1) Exercise
2) Relax before bed
3) Put away your clock
4) Take a hot shower or bath
5) Get sunlight in the morning
6) Turn down the temperature
7) Avoid caffeine late in the day
8) Contract and relax body parts
1) Exercise
2) Relax before bed
3) Put away your clock
4) Take a hot shower or bath
5) Get sunlight in the morning
6) Turn down the temperature
7) Avoid caffeine late in the day
8) Contract and relax body parts
P.S. I'm looking for a few more men who want a LEAN body, high CONFIDENCE, & healthy TESTOSTERONE.
(2.5 hours required per week)
DM me "Body" and I'll get you all the details.
Click below to DM me “Body”👇
(2.5 hours required per week)
DM me "Body" and I'll get you all the details.
Click below to DM me “Body”👇
Here's some results of men I've worked with:
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Help another person by giving the 1st tweet a retweet.
And if you want more content on fitness and confidence, follow @TheJackBly
P.S. I'm looking for a few more men who want a LEAN body, high CONFIDENCE, & healthy TESTOSTERONE.
(2.5 hours required per week)
DM me "Body" and I'll get you all the details.
Click below to DM me “Body”👇
(2.5 hours required per week)
DM me "Body" and I'll get you all the details.
Click below to DM me “Body”👇
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