EP. 245: Benefits of Quality Sleep
S A U N A I E Presents Get Your Sleep
\nQ u o t e s: It's Possible to Climb to the Top Without Stomping On Other People
\n2nd: Be Thankful For Each day. Everyday has it's own Blessings
\nS e g m e n t: Get Your Sleep
\nWhat Does Insufficient Sleep Do:
\n- Leads to Weight Gain
\n- Reduces Brain Function
\n- Decreases Muscle Memory
\n- Causes Mental Health issues
\n- Increases Chances of Disease
\nHow to Fix This:
\nThe 10,10,4,3,2,1 Method
\n1. 10 Minutes of Sunlight
\n- Every morning, view the sunlight for 10 mins
\n- Viewing a low solar angle sets your Circadian Rhythm, Making it Easier to Fall Asleep at Night
\n- Make a 10 Min. Morning Walk With Sunlight apart of your Morning Routine.
\n2. 10 Hours Without Caffeine
\n- Drinking coffee or any Caffeine as well as Pre-workout after 12pm are disrupting the Quality & Depth of your Sleep at Night.
\n- Caffeine's half-life is 6 hours, so an afternoon coffee is still in your system at 11pm.
\n- Aim to cut off Caffeine at least 10 hours before bed.
\n3. 4 Hours Without Exerecise
\n- Intense Exercise too close to bed keeps Cortisol Levels High, Making it Harder to Fall Asleep.
\n- Aim to Exercise in the Morning if you can.
\nOR
\n- At least schedule your workouts so they aren't within 4 hours of your Bedtime.
\n4. 3 Hours without Food
\n- When you digest Food, your body's internal Thermostat Heats Up.
\n- But your body's temperature needs to DROP to fall asleep.
\n- Cut off food 3 hours before bed to improve the quality of your Sleep & Hormone Health.
\n5. 2 Hours Without Work
\n- Your mind needs Time to Rest & Wind Down before You Go to Sleep.
\n- Be done with your Work at least 2 hours before bed, & find a nightime routine that allows you to wind down & Relax
\n6. 1 Hour without Blue Light
\n- Blue light from your devices signals to your brain it's time to be alert & awake.
\n- This disrupts your ability to fall asleep.
\n- Cut off screens at least an hour before bed, or at least invest in blue light glasses.
\nIf you follow these tips & aim for 6-8 hours of sleep a night, Your brain & body will feel better & will thank you.
\no u t r o:
\nShare, Subcribe, & Review.
\nq u o t e: Don't lose your inner peace fro anything whatsoever, even if your whole world seems chaotic.
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