If you sleep less than 8 hours a night, you’re more likely to:
Get diabetes
Gain weight
Have a stroke
Have a heart attack
Experience depression
Have high blood pressure
Unclear working mind
Want to avoid these?
Start reading this thread:
Get diabetes
Gain weight
Have a stroke
Have a heart attack
Experience depression
Have high blood pressure
Unclear working mind
Want to avoid these?
Start reading this thread:
1.when it’s dark(absence of light),the signal from 🧠 releases melatonin secretion(sleep harmone) Melatonin makes you sleepy & ur body releases more of it at night and suppresses it in the day.
So it’s essential to avoid light in any form lik TV, mobiles,.
switch off lights ✅✅
So it’s essential to avoid light in any form lik TV, mobiles,.
switch off lights ✅✅
2. Cool your temperature
Schedule your temperature to cool down 1-2 hours before bed by adequate hydration, avoid exercises at night,eating light foods
Schedule your temperature to cool down 1-2 hours before bed by adequate hydration, avoid exercises at night,eating light foods
3. Take a hot shower
Studies have shown, those who take a hot shower or bath 1-2 hours before bed fall asleep easier.
Why?
Warm water stimulates blood flow to the hands and feet, allowing body heat to escape quicker.
Lower body temperature = Easier to fall asleep.
Studies have shown, those who take a hot shower or bath 1-2 hours before bed fall asleep easier.
Why?
Warm water stimulates blood flow to the hands and feet, allowing body heat to escape quicker.
Lower body temperature = Easier to fall asleep.
4. Avoid high-intensity exercise before bed
To fall asleep, your body needs to be relaxed.
• Low heart rate
• Low state of arousel
• Low body temperature
High-intensity exercise causes the opposite of this.
Make it a rule to avoid it 2-3 hours before sleep.
To fall asleep, your body needs to be relaxed.
• Low heart rate
• Low state of arousel
• Low body temperature
High-intensity exercise causes the opposite of this.
Make it a rule to avoid it 2-3 hours before sleep.
5. Limit your caffeine use
Caffeine blocks the sleep hormone plus it stimulates d brain.
It can take up to 10 hours for caffeine to leave your body.
So, make it a rule to stop consuming it long before bed.
8 hours of sleep will benefit you more than 2 cups of ☕️ .
Caffeine blocks the sleep hormone plus it stimulates d brain.
It can take up to 10 hours for caffeine to leave your body.
So, make it a rule to stop consuming it long before bed.
8 hours of sleep will benefit you more than 2 cups of ☕️ .
Create a relaxation ritual
1-2 hours before bed, stop:
• Working
• Exercising
• Watching TV
• Using social media
Do activities that’ll help you relax:
• Journal
• Meditate
• Read fiction
• Take a warm shower
It’ll become 10x easier to fall asleep.
1-2 hours before bed, stop:
• Working
• Exercising
• Watching TV
• Using social media
Do activities that’ll help you relax:
• Journal
• Meditate
• Read fiction
• Take a warm shower
It’ll become 10x easier to fall asleep.
Optimize your room
Your comfort plays a huge part in your sleep quantity + quality.
To help, buy:
• A quality pillow
• Blackout curtains
• Weighted blanket
• A quality mattress
• Air conditioner/fan
These are investments, not expenses.
Don’t cheap out on your health.
Your comfort plays a huge part in your sleep quantity + quality.
To help, buy:
• A quality pillow
• Blackout curtains
• Weighted blanket
• A quality mattress
• Air conditioner/fan
These are investments, not expenses.
Don’t cheap out on your health.
Stop eating just before bed
When you eat before bed, your body temperature is raised because of digestion.
This disrupts your sleep.
Aim to stop eating 3 hours before bed to let your body relax.
When you eat before bed, your body temperature is raised because of digestion.
This disrupts your sleep.
Aim to stop eating 3 hours before bed to let your body relax.
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