If you sleep less than 8 hours a night, you’re more likely to
- Lose memory
- Gain weight
- Get Diabetes
- Have a stroke
- Have a heart attack
- Experience Depression
- Have high blood pressure
Want to avoid these? Start doing these 6 habits tonight:
Let me first say thank you for reading this. This will be a weekly newsletter, hope you enjoy it. Now I will see you every Sunday at 9:00 AM (IST)
1. 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…
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.
Avoid blue light close to bedtime. Blue light is found in artificial light sources like screens and lightbulbs. These trick your brain into thinking it’s day and keep you up at night. Limit your exposure 1-2 hours before bed.
2. Take a hot shower
Studies have shown, that 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.
3. Avoid high-intensity exercise before bed
To fall asleep, your body needs to be relaxed.
- Low heart rate
- The low state of arousal
- Low body temperature
High-intensity exercise causes the opposite of this. Make it a rule to avoid it 2 hours before sleep.
4. 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.
Create a relaxation ritual 1-2 hours before bed, stop
- Watching TV
- Using social media
Do activities that’ll help you relax:
- Read fiction
- Take a warm shower
It’ll become 10x easier to fall asleep.
5. Find your perfect time to wake up
Waking up during the wrong phase of the sleep can cause you to feel tired when you wake up. How to avoid this?
Use a bedtime calculator like http://sleepyti.me
This will show you the best times to wake up for your sleep schedule.
6. 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.
Follow these 9 tips before bed:
- Take a hot shower
- Optimize your room
- Use light effectively
- Cool your temperature
- Limit caffeine use
- Don’t eat before bed
- Create a ritual
- Avoid intense exercise
- Find the right time to wake up