8 Sleep Tips to Wake Up and Double Your Work Productivity: Your Ultimate Guide to Superstar Sleep for All Health Enthusiasts.
Achieve wicked Zzz's
Sleep is a performance-enhancing drug.
You may have all heard of the amazing benefits of sleep which include.
1. Improved Physical Health
2. Increased Beauty
3. Better Mood
4. Enhanced Memory and Concentration
5. Weight Loss
Unfortunately, life got in the way and we were unable to acquire those amazing benefits. Societal pressures and work stress made sleep seem secondary.
I've found myself up at 2 a.m., considering alcohol to banish shadows from my bedroom. Those damn shadow bastards.
No more. We have a plan.
Start experiencing the best sleep of your life with these 8 sleep habits. It'll change the way you sleep and interact with the world.
Top Tips to increase sleep quality
Tip #1: Avoid caffeine and Nicotine 8 hours before bed
Yes, you coffeeholic or cigarette-loving hipster, I'm talking to you. I love my cup of coffee too but if I drink it too late I know I'm in for a ride of tossing and turning all night and I could've easily avoided this.
During this next piece, I will share insights from a bearded buff YouTube expert about a specific chemical.
Adenosine is a sleep-inducing molecule that signals the body when to sleep and leads to deeper sleep. Avoiding substances that interfere with it can improve sleep quality.
Quit caffeine and stimulants 8 hours before bed to improve sleep.
Tip #2: Don't exercise too late in the day
After listening to music and working out, you may feel incredibly energized and motivated. You might even feel like you have enough strength to break through a brick wall with just your protein bar and massage gun. You may be tempted to sacrifice sleep until Monday when the exhaustion sets in.
Lack of sleep can weaken the immune system, leading to colds, the flu, or even COVID-19. It can also cause low energy levels and a bad mood.
This is why I recommend stopping working out at least 3 hours before bed. this will allow you to enter a relaxed state.
You will wake up feeling high energy, alert, and in a great mood to kick ass.
Tip #3: Stick to a consistent sleep schedule
Sleeping in on weekends to make up for lost sleep during the week is a myth. It can actually harm your sleep cycles. So, maintain a consistent sleep schedule throughout the week to get the rest you need.
According to Matthew Walker, author of "Why We Sleep", our body has an internal sleep-wake cycle. Trying to catch up on lost sleep over the weekend can disrupt this cycle and leave us feeling groggy and sleep-deprived. It's like being a hamster on a wheel, going nowhere.
Sticking to a regular sleep schedule will keep the internal clock in balance and is highly beneficial to your overall health and wellbeing
You will wake up feeling high energy, alert, and in a great mood to kick ass today.
Tip #4: Avoid alcoholic drinks before bed
Most people assume since I'm writing this article on sleep I must be a purist who goes crazy on the weekend by taking a hot yoga class instead of room temperature. You are correct
I also was in a fraternity. Booze was life in this household and it beat up my sleep like rocky balboa.
You're telling me I can have Pinot Noir before bed?
Drinking before bedtime can disrupt sleep by impairing REM and deep sleep cycles. Hangovers are a sign of this. Establishing guidelines is essential to protect sleep without giving up downtime.
The easiest way to do this?
Make sure to drink plenty of electrolytes and avoid late-night snacking while drinking tequila sunrise. Also, allow yourself a few hours to recover and consider using the sauna in the morning.
If you're out drinking with friends, stop drinking two hours before bed and hydrate with water and glutathione when you get home.
Tip #5: Cut food at least 3 hours before bed
Finally, this is the most important and underrated advice of all.
The longer the better, but not everyone has time to eat an early meal. If you can-please do. it will allow your body the energy needed to enter a sleep state instead of trying to digest a cheeseburger with a side of fries.
Don’t wait.
Start now.
Tip #6: Have a wind-down routine
A wind-down routine for at least an hour before bed is crucial. Stress and screen time can make it hard to sleep. I watch videos to relax, but a routine helps me sleep faster.
Here are five wind-down routines:
A hot bath or shower
Read a good fiction novel
Do a relaxing mediation
How about yin yoga?
Sex=yes
Tip #7: Leave all technology outside the bedroom
Avoid technology in the bedroom, especially phones and TVs. EMF radiation can impair sleep and cause stress. Remove tech from the bedroom and use EMF protectors.
Tip #8: Sunlight in the morning is king
Morning sunlight resets the sleep clock and activates hormones and neurotransmitters, including cortisol, dopamine, serotonin, and endorphins—10 minutes for success.
Bonus Pro Tip: Cold plunges
Cold plunges in the morning reset your circadian rhythms and provide a beneficial burst of cortisol, dopamine, serotonin, and endorphins to energize you for the day.
There you have it folks.
Here is a comprehensive guide to your beauty sleep. Try these tips today and you won't have to stare at the ceiling again.
Much Love,
Jack