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If you sleep less than 8 hours, read this:
If you sleep less than 8 hours a night, you’re more likely to:
1. Lose memory
2. Gain weight
3. Get diabetes
4. Have a stroke
5. Have a heart attack
6. Experience depression
7. Have high blood pressure
Want to avoid these?
Start doing these 9 habits tonight:
1. Lose memory
2. Gain weight
3. Get diabetes
4. Have a stroke
5. Have a heart attack
6. Experience depression
7. Have high blood pressure
Want to avoid these?
Start doing these 9 habits tonight:
1. Stop eating before bed
When you eat before bed, your body temperature is raised because of digestion.
This disrupts your sleep.
Aim to stop eating 3 hours before bed to let your body relax.
My friend @elonmusk approves:
When you eat before bed, your body temperature is raised because of digestion.
This disrupts your sleep.
Aim to stop eating 3 hours before bed to let your body relax.
My friend @elonmusk approves:
2. Take this A+ sleep supplement stack
If you want to fall asleep faster and stay asleep longer, take these supplements:
• Zinc
• L-theanine
• Magnesium glycinate
Sleep like a baby.
If you want to fall asleep faster and stay asleep longer, take these supplements:
• Zinc
• L-theanine
• Magnesium glycinate
Sleep like a baby.
3. Use light effectively
To sleep better, your body needs to be cool.
Light is the main regulator of your body temperature because it signals to your brain when it's day or night.
There are 2 ways to use light to help you fall asleep...
To sleep better, your body needs to be cool.
Light is the main regulator of your body temperature because it signals to your brain when it's day or night.
There are 2 ways to use light to help you fall asleep...
Get morning sunlight.
Sunlight triggers your internal ‘clock’ which will:
• Give you more energy in the morning
• Help release melatonin (the sleep hormone) at night
Make it a habit to get 15+ minutes after you wake up.
Sunlight triggers your internal ‘clock’ which will:
• Give you more energy in the morning
• Help release melatonin (the sleep hormone) at night
Make it a habit to get 15+ minutes after you wake up.
Avoid blue light close to bed time.
Blue light is found in artificial light sources like screens and lightbulbs.
These trick your brain into thinking it’s day and keeps you up at night.
Limit your exposure 1-2 hours before bed.
Blue light is found in artificial light sources like screens and lightbulbs.
These trick your brain into thinking it’s day and keeps you up at night.
Limit your exposure 1-2 hours before bed.
4. Cool your room temperature
Your body’s ideal temperature for sleep is between 60° - 67° F (15.6° to 19.4° C).
Schedule your temperature to cool down 1-2 hours before bed.
Your body’s ideal temperature for sleep is between 60° - 67° F (15.6° to 19.4° C).
Schedule your temperature to cool down 1-2 hours before bed.
5. Take a hot shower
Studies have shown, those who take a hot shower or bath 1-2 hours before bed fall asleep easier.
Why?
Warm water stimulates blood flow to the hands and feet, allowing body heat to escape quicker.
Lower body temperature = Easier to fall asleep.
Studies have shown, those who take a hot shower or bath 1-2 hours before bed fall asleep easier.
Why?
Warm water stimulates blood flow to the hands and feet, allowing body heat to escape quicker.
Lower body temperature = Easier to fall asleep.
6. Consistent sleep & wake times
Do you wake up early M-F and sleep in Sat-Sun?
Try to minimize this.
Inconsistent sleep & wake times corrupt your circadian rhythm.
Making it difficult to easily fall asleep and wake up with energy.
Do you wake up early M-F and sleep in Sat-Sun?
Try to minimize this.
Inconsistent sleep & wake times corrupt your circadian rhythm.
Making it difficult to easily fall asleep and wake up with energy.
7. Limit your caffeine use
Caffeine blocks the sleep hormone, Adenosine.
But here’s the thing…
It can take up to 10 hours for caffeine to leave your body.
So, make it a rule to stop consuming it long before bed.
8 hours of sleep will benefit you more than 2 cups of coffee.
Caffeine blocks the sleep hormone, Adenosine.
But here’s the thing…
It can take up to 10 hours for caffeine to leave your body.
So, make it a rule to stop consuming it long before bed.
8 hours of sleep will benefit you more than 2 cups of coffee.
8. Create a relaxation ritual
1-2 hours before bed, stop:
• Working
• Exercising
• Watching TV
• Using social media
Do activities that’ll help you relax:
• Journal
• Meditate
• Read fiction
• Take a warm shower
It’ll become 10x easier to fall asleep.
1-2 hours before bed, stop:
• Working
• Exercising
• Watching TV
• Using social media
Do activities that’ll help you relax:
• Journal
• Meditate
• Read fiction
• Take a warm shower
It’ll become 10x easier to fall asleep.
9. Find your perfect time to wake up
Waking up during the wrong phase of sleep can cause you to feel tired when you wake up.
How to avoid this?
Use a bed time calculator like sleepyti.me
This will show you the best times to wake up for your sleep schedule.
Waking up during the wrong phase of sleep can cause you to feel tired when you wake up.
How to avoid this?
Use a bed time calculator like sleepyti.me
This will show you the best times to wake up for your sleep schedule.
10. Room optimization
Your comfort plays a huge part in your sleep quantity + quality.
To help, buy:
• A quality pillow
• Blackout curtains
• Weighted blanket
• A quality mattress
• Air conditioner/fan
These are investments, not expenses.
Don’t cheap out on your health.
Your comfort plays a huge part in your sleep quantity + quality.
To help, buy:
• A quality pillow
• Blackout curtains
• Weighted blanket
• A quality mattress
• Air conditioner/fan
These are investments, not expenses.
Don’t cheap out on your health.
Want to sleep 8 hours?
Follow these 10 tips:
1. Hot shower
2. Supplementation
3. Optimize your room
4. Use light effectively
5. Cool temperature
6. Limit caffeine
7. Don't eat before bed
8. Start a ritual
9. Consistent sleeping schedule
10. Find your ideal time to wake up
Follow these 10 tips:
1. Hot shower
2. Supplementation
3. Optimize your room
4. Use light effectively
5. Cool temperature
6. Limit caffeine
7. Don't eat before bed
8. Start a ritual
9. Consistent sleeping schedule
10. Find your ideal time to wake up
P.S. I'm looking for a few more men who want a LEAN body, high CONFIDENCE, & healthy TESTOSTERONE.
(2.5 hours required per week)
DM me "Body" and I'll get you all the details.
Click below to DM me “Body”👇
twitter.com/messages/compose?recipient_id=1289257004796719104
(2.5 hours required per week)
DM me "Body" and I'll get you all the details.
Click below to DM me “Body”👇
twitter.com/messages/compose?recipient_id=1289257004796719104
On average, my clients lose 27.01 pounds in 90 days. Cool with similar results?
DM me "Body"
DM me "Body"
Here's what @proguerra had to say about his experience in the program:
@proguerra Thanks for reading!
If you enjoyed:
1. Follow me @TheJackBly for more
2. Comment below your favorite sleep habit
2. RT the tweet below to help others sleep 8 hours
If you enjoyed:
1. Follow me @TheJackBly for more
2. Comment below your favorite sleep habit
2. RT the tweet below to help others sleep 8 hours
