- 2 Hours before bedtime, I will either go into a sauna and immediately follow with an ice-bath or take a hot bath followed by a cold shower
- This helps improve my circulation, reduce inflammation and aid in muscle recovery
Sleep is always my top priority, and will continue to be in 2021. It is foundational to all health.
I’ve compiled a list of my top 8 sleep hacks that I use everyday to improve my sleep. If you are trying to improve your sleep in 2021, this thread is for you. 👇
- 2 Hours before bedtime, I will either go into a sauna and immediately follow with an ice-bath or take a hot bath followed by a cold shower
- This helps improve my circulation, reduce inflammation and aid in muscle recovery
- Muscle relaxation is key for restful sleep
- I use @NTRecovery NormaTec Leg Pulse 2.0s at night to help increase blood flow in my legs & relieve muscle tension
- Bright/harsh lighting delays the production of melatonin & sleep onset time
- I use @tweethue Phillips Hue lights in my home that turn orange & gradually dim starting at 7PM and completely shut off at 9:30PM
- 30 mins before bedtime, I do mobility exercises to relax my body
- I use my @Hyperice HyperVolt Plus Massage Gun during this time to relax my hips and massage feet, hands and back
- A consistent sleep schedule is key for improving sleep quality
- I go to bed around 9:30PM and wake up at 6:30AM everyday, even on the weekends
- Temperature regulation is key for minimizing sleep disturbances
- I set my @eightsleep Pod temperature to optimize my sleep based on my fitness training, the seasons, and weather
- I set my bedroom temp to 73 degrees
- I cut out alcohol in April 2019 & have never felt better
- Alcohol can negatively affect your sleep quality & energy levels
- See more stats here: https://t.co/3GeW8eSkYb
We run an alcohol test with some @eightsleep beta users. On nights when they didn\u2019t drink they experienced on average:
— Matteo Franceschetti (@m_franceschetti) September 14, 2020
- 7% fewer tosses and turns per night
- 6% higher HRV
- 10% improvement in perceived sleep quality
- 16% improvement in how rested they felt in the morning
- I drink a cup of chamomile tea before bed
- Occasionally, I take melatonin-infused gummies to aid in sleep onset if I am having trouble unwinding and magnesium to relax my muscles
More from Life
TW: suicidal ideation.
At the darkest days of the abuse I was being subjected to I decided to attend a conference for women in Los Angeles. I convinced my mother in law to pay for it because I couldn’t afford it. @ChristineCaine was preaching. I was desperate...
1/
I wanted to die, I didn’t see a way out and I had tried everything. I imagined many ways to die daily. The most recurring one was throwing my car down a bridge I had to drive over every day. I never did it because my kids were in the car and I was afraid one of them would...
2/
survive or I’d kill someone on the way down.
Christine spoke about honoring your pastors even when they weren’t great, she spoke of us expecting too much of pastors and how wrong that was. She said God would use our testimony if we submitted to our pastors.
3/
She said “honor your pastors, God will honor you.” She said more about having disagreed with her pastors but she submitted and God honored her and now she’s blessed. How if they are faithfully serving God, we need to support them and not forfeit what God has for us.
4/
I felt my heart drop into my stomach. I got up and went to the bathroom because I couldn’t breath and I felt like I was going to faint if I didn’t scream. I now know I was having a panic attack. I sat on the toilet w/my head between my legs, breathed and wept..
5/
At the darkest days of the abuse I was being subjected to I decided to attend a conference for women in Los Angeles. I convinced my mother in law to pay for it because I couldn’t afford it. @ChristineCaine was preaching. I was desperate...
1/
There are many reasons why the unfolding news of Ravi Zacharias\u2019 abuse is enraging. But for me, there\u2019s one other piece. The women he chose to abuse were young, massage therapists, ethnic minorities, likely women who were not in positions of power or education.
— Devi Abraham (@devi_writes) February 12, 2021
I wanted to die, I didn’t see a way out and I had tried everything. I imagined many ways to die daily. The most recurring one was throwing my car down a bridge I had to drive over every day. I never did it because my kids were in the car and I was afraid one of them would...
2/
survive or I’d kill someone on the way down.
Christine spoke about honoring your pastors even when they weren’t great, she spoke of us expecting too much of pastors and how wrong that was. She said God would use our testimony if we submitted to our pastors.
3/
She said “honor your pastors, God will honor you.” She said more about having disagreed with her pastors but she submitted and God honored her and now she’s blessed. How if they are faithfully serving God, we need to support them and not forfeit what God has for us.
4/
I felt my heart drop into my stomach. I got up and went to the bathroom because I couldn’t breath and I felt like I was going to faint if I didn’t scream. I now know I was having a panic attack. I sat on the toilet w/my head between my legs, breathed and wept..
5/
