It causes:
• brain fog
• mood swings
• low motivation
• poor judgment
• difficulty learning
• low impulse control
• slower reaction time
You aren't doing your best if you aren't getting enough rest.
Here's how:
Sleeping less than 6 hours a night destroys your brain and body.
Do these 7 things to get 8 hours of sleep every night:
It causes:
• brain fog
• mood swings
• low motivation
• poor judgment
• difficulty learning
• low impulse control
• slower reaction time
You aren't doing your best if you aren't getting enough rest.
Here's how:
Several hours before bed, switch from using white lights to the yellowish "daytime" lights.
Also, dim the brightness of your lights if you're able.
This tells your system the day is coming to a close.
A big meal right before bed reduces your sleep quality due to digestion.
Alcohol may help you FALL asleep, but it hurts your ability to STAY asleep.
Too much of any liquid may cause bathroom trips in the middle of the night.
It takes a long time for caffeine to be eliminated from your system.
Stop having it within 12 hours of bedtime.
PS: Watch out for sneaky sources of caffeine like sodas, teas, and chocolate.
Your sleep/wake cycle is regulated by a hormone called melatonin.
The light from screens suppresses the production of melatonin.
This is why you have a hard time falling asleep right after you've been using a screen.
Blue light suppresses melatonin more than other shades of light - but ALL light does.
Also, the content ON screens keeps the brain wound up.
That's another reason why late-night screen use makes it hard to sleep.
Have a hard time falling asleep because you have so much on your mind?
To-dos?
Ideas?
Fears?
Brain dumping will help.
Simply grab a pen and paper and write down everything on your mind.
Your mind will be clearer and you'll fall asleep easier.
Use your notebook instead of your phone.
Write it down, get it out of your head, and deal with it tomorrow.
This'll prevent "minutes" of screen use from turning into hours of insomnia.
Aim to make your bedroom like a cave at night.
Get your bedroom temperature to around 60 to 67°F (15.6 to 19.4°C).
If you have bright lights outside of your bedroom window like I do, buy a set of blackout curtains.
• White noise like a fan can help you fall asleep
• Charge your phone on the far side of the room so you have to get up to shut off your alarm
• Don't do anything in bed except sleep and sex or your brain will associate your bed with wakefulness
Why? Because it
• makes you feel groggier
• confuses your circadian rhythm
• trains you to not get up at the first alarm
Your wake time has a bigger effect on your circadian rhythm than the time you fall asleep.
Keep it consistent.
This trains your circadian rhythm.
You'll have an easier time waking up, getting going, and falling asleep.
Light is THE biggest modulator of your sleep/wake cycle.
• Is light through a window good enough?
No.
• What if it's cloudy out?
It's still brighter outside than inside.
• What if the sun isn't up yet?
Get a studio light like YouTubers use, set it to white, and sit in front of it for a few minutes.
Instead of melatonin, consider trying L-theanine, magnesium, and/or ashwagandha.
Ask a medical professional before adding or subtracting a supplement from your diet.
But any supplement won't help much if you're not doing the other stuff in this thread.
1) Less light in the evening
2) No food/drink < 3 hours before bed
3) Stop screen use 1 hour before bed
4) Brain dump
5) Make your room cool & dark
6) Don't snooze your alarm
7) Get 10 minutes of direct sunlight after waking
Many business owners struggle with sleep because of high stress, long hours, and poor habits.
They feel like they don't have time to sleep - but being sleep-deprived makes work take more time.
• improve your sleep
• become more efficient
• scale your business
I can help.
I'll save you at least 2 hours a day - guaranteed.
Answer a few quick questions and I'll reach out to tell you more:
https://t.co/r7yAOhgqnW
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• 3 hours on your most important project
• 3 shorter tasks
• 3 maintenance activities
Defining a "productive day" is crucial.
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Separating your life and work is key.
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Starts the night before.
9 evening habits that make all the difference:
1. Write down tomorrow's 3:3:3 plan
• 3 hours on your most important project
• 3 shorter tasks
• 3 maintenance activities
Defining a "productive day" is crucial.
Or else you'll never be at peace (even with excellent output).
Learn more
How to be 5x more productive.
— Ben Meer (@SystemSunday) August 1, 2022
A best-selling author\u2019s 3-3-3 Method:
2. End the workday with a shutdown ritual
Create a short shutdown ritual (hat-tip to Cal Newport). Close your laptop, plug in the charger, spend 2 minutes tidying your desk. Then say, "shutdown."
Separating your life and work is key.
3. Journal 1 beautiful life moment
Delicious tacos, presentation you crushed, a moment of inner peace. Write it down.
Gratitude programs a mindset of abundance.
4. Lay out clothes
Get exercise clothes ready for tomorrow. Upon waking up, jump rope for 2 mins. It will activate your mind + body.
