Sleep deprivation is a silent killer.
If you sleep less than 7 hours a night, read this:
If you sleep less than 7 hours a night, read this:
When you are sleep deprived, you have far higher risk of:
Injury
Strokes
Fatigue
Obesity
Depression
T2 Diabetes
Heart disease
Low sex drive
Low testosterone
Low muscle mass
Poor concentration
Erectile dysfunction
High blood pressure
Weakened immune system
You avoid this by 👇
Injury
Strokes
Fatigue
Obesity
Depression
T2 Diabetes
Heart disease
Low sex drive
Low testosterone
Low muscle mass
Poor concentration
Erectile dysfunction
High blood pressure
Weakened immune system
You avoid this by 👇
1. Establishing a sleep routine.
Create a routine for before bed, and waking up.
Before bed:
• No screen
• Read a book
• Go for a walk
• Practice meditation
Waking up:
• Hydrate yourself
• No screen for 30 mins
• Prioritise some exercise
This works wonders.
Create a routine for before bed, and waking up.
Before bed:
• No screen
• Read a book
• Go for a walk
• Practice meditation
Waking up:
• Hydrate yourself
• No screen for 30 mins
• Prioritise some exercise
This works wonders.
2. Keeping your room dark, cool, and quiet.
Use heavy curtains or blackout shades to block out light, and consider using a white noise machine to mask sounds.
Keep your window slightly open unless if you live in a busy place.
Use heavy curtains or blackout shades to block out light, and consider using a white noise machine to mask sounds.
Keep your window slightly open unless if you live in a busy place.
3. Avoiding caffeine 7 hours before bed.
Caffeine disrupts your sleep patterns.
This means it's impossible to fall into deep, healing sleeps that recover your mind and body.
Take your last coffee around 1-2pm.
Caffeine disrupts your sleep patterns.
This means it's impossible to fall into deep, healing sleeps that recover your mind and body.
Take your last coffee around 1-2pm.
4. Staying active.
If you don't exercise, your body doesn't lose energy.
With too much energy you'll struggle to sleep well.
Try:
• Walking
• Running
• HIIT workout
• Weight lifting
As these burn lots of energy and allow you to relax at night.
If you don't exercise, your body doesn't lose energy.
With too much energy you'll struggle to sleep well.
Try:
• Walking
• Running
• HIIT workout
• Weight lifting
As these burn lots of energy and allow you to relax at night.
5. Investing in a quality pillow/mattress.
A good sleeping environment is key in allowing your body to rest and feel relaxed at night.
Your bed quality effects your sleep quality.
A good sleeping environment is key in allowing your body to rest and feel relaxed at night.
Your bed quality effects your sleep quality.
6. Eating real food
You're sleep is massively impacted by your diet.
If you want better sleep, make sure you:
- Avoid sugary foods & drinks
- Cut out down on caffeine & alcohol
- Prioritise nutrient-dense whole foods
Your energy in the morning will increase massively!
You're sleep is massively impacted by your diet.
If you want better sleep, make sure you:
- Avoid sugary foods & drinks
- Cut out down on caffeine & alcohol
- Prioritise nutrient-dense whole foods
Your energy in the morning will increase massively!
P.S. I'm currently looking 5 men who in the next 90 days want to:
Lose 30lbs
Increase energy levels
Improve sexual health
Optimize testosterone
Gain significant muscle mass
You only need 2.5 hrs/ week
DM me "STONE" for details 👇
Lose 30lbs
Increase energy levels
Improve sexual health
Optimize testosterone
Gain significant muscle mass
You only need 2.5 hrs/ week
DM me "STONE" for details 👇
If you enjoyed this thread:
Retweet the first tweet below & follow me
@Nate_D_Stone for more of these
This account exists to help men optimize:
• Sexual health
• Mental health
• Physical health
Retweet the first tweet below & follow me
@Nate_D_Stone for more of these
This account exists to help men optimize:
• Sexual health
• Mental health
• Physical health
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