Do you sleep less than 7 hours a night?
Follow these 6 simple sleep hacks to wake up with high-energy:
Follow these 6 simple sleep hacks to wake up with high-energy:
Do you have trouble concentrating?
Do you feel tired during the day?
Do you feel irritable?
Chances are it’s from lack of sleep.
Do these 6 hacks tonight to save your brain and body’s health:
Do you feel tired during the day?
Do you feel irritable?
Chances are it’s from lack of sleep.
Do these 6 hacks tonight to save your brain and body’s health:
Optimize your bedroom.
There are 3 things in your bedroom that greatly influence your sleep.
1. Comfort
2. Light levels
3. Temperature
There are 3 things in your bedroom that greatly influence your sleep.
1. Comfort
2. Light levels
3. Temperature
How to optimize your bedroom for sleep:
1. Invest in a quality mattress + pillow (comfort)
2. Use blackout curtains (light levels)
3. Set the room to 60-67 degrees F (temperature)
1. Invest in a quality mattress + pillow (comfort)
2. Use blackout curtains (light levels)
3. Set the room to 60-67 degrees F (temperature)
Get morning sunlight.
Morning sunlight stimulates your body’s “inner clock.”
It determines when melatonin (the sleep hormone) is released at night.
So, the earlier you get sunlight, the earlier (and easier) you fall asleep.
Aim to get 10 minutes of sunlight when you wake up.
Morning sunlight stimulates your body’s “inner clock.”
It determines when melatonin (the sleep hormone) is released at night.
So, the earlier you get sunlight, the earlier (and easier) you fall asleep.
Aim to get 10 minutes of sunlight when you wake up.
Avoid blue light at night.
Blue light is what’s emitted from artificial light (screens and TVs).
This blue light suppresses your sleep hormone and keeps you awake.
So, make it a habit to avoid all screens 1-2 hours before bed.
You’ll fall asleep much easier.
Blue light is what’s emitted from artificial light (screens and TVs).
This blue light suppresses your sleep hormone and keeps you awake.
So, make it a habit to avoid all screens 1-2 hours before bed.
You’ll fall asleep much easier.
Create a wind-down ritual.
For the last hour of the day, create a series of relaxing habits.
• Walk
• Read
• Journal
• Meditate
This will put your mind in a calm state and prepare you for bed.
For the last hour of the day, create a series of relaxing habits.
• Walk
• Read
• Journal
• Meditate
This will put your mind in a calm state and prepare you for bed.
Avoid caffeine.
Caffeine will disrupt your sleep quality and ability to fall asleep.
It can also take up to 10 hours to leave your system.
So, avoid it far before bed.
And be aware that caffeine is also in some sodas, chocolates, and teas.
Caffeine will disrupt your sleep quality and ability to fall asleep.
It can also take up to 10 hours to leave your system.
So, avoid it far before bed.
And be aware that caffeine is also in some sodas, chocolates, and teas.
Brain dump.
You have thousands of thoughts.
These create ‘open loops’ and can keep you up at night from overthinking.
Brain dumping is an easy way to close them.
1. Grab pen + paper
2. Block off 15 minutes before bed
3. Write whatever comes to mind
Simple but effective.
You have thousands of thoughts.
These create ‘open loops’ and can keep you up at night from overthinking.
Brain dumping is an easy way to close them.
1. Grab pen + paper
2. Block off 15 minutes before bed
3. Write whatever comes to mind
Simple but effective.
6 simple sleep hacks to wake up with high-energy:
1. Optimize your bedroom
2. Get morning sunlight
3. Avoid blue light at night
4. Create a wind-down ritual
5. Avoid caffeine too late
6. Brain dump
1. Optimize your bedroom
2. Get morning sunlight
3. Avoid blue light at night
4. Create a wind-down ritual
5. Avoid caffeine too late
6. Brain dump
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