If you struggle to sleep 8 hours every night, read this:
You can’t be your best if you aren’t getting enough rest.
Many of us struggle to sleep as much as we should.
This makes us
• Brain fogged
I learned the importance of sleep the hard way.
Here are 6 things that’ll help you get more sleep:
1) Eliminating blue light after sundown
Blue light stops the release of melatonin (the sleep hormone).
When the sun goes down I:
• Put on my red light glasses
• Avoid looking at screens
• Turn on salt lamps
This allows my system to release melatonin so I can sleep.
2) Not eating 2 hours before bed
I’ll stop earlier if I’m not eating out.
This lets my digestive system finish its business before I lie down.
It’s hard to fall asleep or stay asleep if I eat close to bedtime.
Not having food 2+ hours before bed improves sleep quality.
3) Taking supplements 30 minutes before bed
3-4 nights a week, I take:
These help me relax, fall asleep, and stay asleep.
4) Stretching and Breathing
I then do:
• Light stretching to relax my muscles
• Nasal breathing with the @othership_us app to calm my nervous system
I do these while getting red light therapy from my @joovvsocial to improve my recovery, skin health, and blood flow.
I read for a bit before I fall asleep.
A few favorites:
• Deep Work
• The Daily Stoic
• Letters from a Stoic
• Man’s Search for Meaning
• The Almanack of Naval Ravikant
This reduces my stress, relaxes my mind, and makes me fall asleep faster.
6) Getting morning sunlight
The best nightly routine starts in the morning.
Direct morning sunlight trains your sleep/wake cycle.
It helps you wake up easier, fall asleep quicker, and have consistent energy throughout the day.
The 6-step nightly routine to get 8 hours of quality sleep:
1. Eliminating blue light after sundown
2. Not eating 2 hours before bed
3. Taking supplements 30 minutes before bed
4. Stretching and breathing
6. Getting morning sunlight
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