Are you sleeping less than 6 hours a night?
You're destroying your body and your brain if so.
Do these 7 things to easily get 8 hours of sleep every night:
You're destroying your body and your brain if so.
Do these 7 things to easily get 8 hours of sleep every night:
Not getting enough sleep cripples your brain.
It causes:
• Brain fog
• Mood swings
• Low motivation
• Poor judgment
• Difficulty learning
• Low impulse control
• Slower reaction time
Do these 7 things to get better sleep each night:
It causes:
• Brain fog
• Mood swings
• Low motivation
• Poor judgment
• Difficulty learning
• Low impulse control
• Slower reaction time
Do these 7 things to get better sleep each night:
Don't eat/drink within 3 hours of bedtime.
Digestion hurts your sleep and keeps your heart rate up.
Alcohol may help you fall asleep, but it hurts the quality of your sleep.
Too much of any liquid causes bathroom trips in the middle of the night.
Digestion hurts your sleep and keeps your heart rate up.
Alcohol may help you fall asleep, but it hurts the quality of your sleep.
Too much of any liquid causes bathroom trips in the middle of the night.
Also, be careful how late in day you have caffeine.
It takes 6-14 hours for caffeine to be eliminated from your system.
Try not to have any within 12 hours of bedtime.
PS: Watch out for sneaky sources of caffeine like sodas, teas, and dark chocolate.
It takes 6-14 hours for caffeine to be eliminated from your system.
Try not to have any within 12 hours of bedtime.
PS: Watch out for sneaky sources of caffeine like sodas, teas, and dark chocolate.
Stop using screens 60 minutes before bed.
Your sleep/wake cycle is regulated by a hormone called melatonin.
The blue light from screens suppresses the release of melatonin.
This is why you have a hard time falling asleep right after you've been using a screen.
Your sleep/wake cycle is regulated by a hormone called melatonin.
The blue light from screens suppresses the release of melatonin.
This is why you have a hard time falling asleep right after you've been using a screen.
Blue light blockers help a little...
But they don't entirely stop this effect.
Plus the content ON screens also keeps the brain wound up.
That's another reason why late-night screen use makes it hard to sleep.
But they don't entirely stop this effect.
Plus the content ON screens also keeps the brain wound up.
That's another reason why late-night screen use makes it hard to sleep.
Make your bedroom cool and dark.
Aim to make your bedroom like a cave at night.
Get your bedroom temperature to around 60 to 67°F (15.6 to 19.4°C).
If you have bright lights outside of your bedroom window like I do, invest in a set of blackout curtains.
Aim to make your bedroom like a cave at night.
Get your bedroom temperature to around 60 to 67°F (15.6 to 19.4°C).
If you have bright lights outside of your bedroom window like I do, invest in a set of blackout curtains.
More tips for your bedroom:
• White noise like a fan can help you fall asleep
• Charge your phone on the far side of the room so you have to get up to shut off your alarm
• Don't do anything in bed except sleep and sex or your brain will associate your bed with wakefulness
• White noise like a fan can help you fall asleep
• Charge your phone on the far side of the room so you have to get up to shut off your alarm
• Don't do anything in bed except sleep and sex or your brain will associate your bed with wakefulness
Do a brain dump.
Ever have a hard time falling asleep because you have so much on your mind?
To-dos, ideas, fears?
Brain dumping will help.
Simply grab a pen and paper and write down everything on your mind.
Your mind will be clearer and you'll fall asleep easier.
Ever have a hard time falling asleep because you have so much on your mind?
To-dos, ideas, fears?
Brain dumping will help.
Simply grab a pen and paper and write down everything on your mind.
Your mind will be clearer and you'll fall asleep easier.
If you suddenly have an idea, thought, or question while you're trying to fall asleep...
Reach for your notebook instead of your phone.
Write it down, get it out of your head, and deal with it tomorrow.
This'll stop "minutes" of screen use from turning into hours of insomnia.
Reach for your notebook instead of your phone.
Write it down, get it out of your head, and deal with it tomorrow.
This'll stop "minutes" of screen use from turning into hours of insomnia.
Relax before bed.
Your brain and body need time to relax before you fall asleep.
Try:
• Reading
• Journaling
• Meditating
• Taking a hot shower
• Listening to relaxing music
I have an evening routine with a few of these that helps me sleep better.
Your brain and body need time to relax before you fall asleep.
Try:
• Reading
• Journaling
• Meditating
• Taking a hot shower
• Listening to relaxing music
I have an evening routine with a few of these that helps me sleep better.
Don't snooze your alarm in the morning.
It may seem harmless but it:
• Makes you feel groggy
• Confuses your circadian rhythm
• Trains you to not get up at the first alarm
Your wake time has a bigger effect on your biology than the time you fall asleep.
Keep it consistent.
It may seem harmless but it:
• Makes you feel groggy
• Confuses your circadian rhythm
• Trains you to not get up at the first alarm
Your wake time has a bigger effect on your biology than the time you fall asleep.
Keep it consistent.
Get more light during the day.
Sunlight during the day regulates your circadian rhythm.
The earlier you get light, the easier you can sleep.
Try this during winter months or when it’s less bright out:
Get a sun lamp or bright white studio lights to mimic the sun.
Sunlight during the day regulates your circadian rhythm.
The earlier you get light, the easier you can sleep.
Try this during winter months or when it’s less bright out:
Get a sun lamp or bright white studio lights to mimic the sun.
Sunlight in the morning is especially important.
Go outside right after you wake up.
Get 15 minutes of direct sunlight.
This will help you:
• Fall asleep faster
• Wake up easier
• Have more energy
Morning sunlight also helps you shift your schedule faster.
Go outside right after you wake up.
Get 15 minutes of direct sunlight.
This will help you:
• Fall asleep faster
• Wake up easier
• Have more energy
Morning sunlight also helps you shift your schedule faster.
Note on supplements:
Instead of melatonin, consider trying L-theanine, magnesium, and/or apigenin.
Ask a medical professional before adding or subtracting a supplement from your diet.
But any supplement won't help much if you're not doing the other stuff in this thread.
Instead of melatonin, consider trying L-theanine, magnesium, and/or apigenin.
Ask a medical professional before adding or subtracting a supplement from your diet.
But any supplement won't help much if you're not doing the other stuff in this thread.
7 tips to get 8 hours of sleep each night:
1) Don't eat/drink within 3 hours of bedtime
2) Stop using screens 60 minutes before bed
3) Make your bedroom cool and dark
4) Do a brain dump
5) Relax before bed
6) Don't snooze your alarm
7) Get more light during the day
1) Don't eat/drink within 3 hours of bedtime
2) Stop using screens 60 minutes before bed
3) Make your bedroom cool and dark
4) Do a brain dump
5) Relax before bed
6) Don't snooze your alarm
7) Get more light during the day
These threads take time and research to write.
If you enjoyed it, please retweet the first tweet to help another person.
Also, follow me @heyjoeyjustice for more on performance, productivity, and psychology.
If you enjoyed it, please retweet the first tweet to help another person.
Also, follow me @heyjoeyjustice for more on performance, productivity, and psychology.
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