Body transformation coach to entrepreneurs. On a mission to help 1 million people transform their bodies by 2027. Follow me for posts on high performance & health optimization.
10 sleep hacks I know at 44 I wish I knew at 24 1. Take a hot shower or warm bath before bed to cool the body down before sleep. 2. Get an Alaska bear sleep mask to block out all light from the outside. 3. Use a white noise machine at night to block out outside noise while simulating a similar environment to being in your moms womb (seriously). 4. Do the 4-7-8 breathing exercise (4 seconds in, 7 second hold, 8 seconds out) to calm the nervous system and go to sleep faster. 5. If you breathe through your mouth or snore try mouthtaping to enhance quality of sleep. Do not do this if you have nasal constrictions. 6. Use the 321 method for better sleep: 3 hours before sleep no food. 2 hours before sleep no liquids. 1 hour before sleep no screens. 7. If you wake up to go pee at night try drinking electrolytes with your water during the day. This stimulates vassopressin, which helps you absorb water better. 8. Do not answer emails or go on social media before sleep. Seeing something triggering will turn on the brain making it harder to sleep. 9. Sleep and wake up at similar times each day. 10. Get sunlight first thing in the morning to turn on your circadian rhythms while also prepping yourself for a great night of sleep later on. Sleep is the #1 legal performance enhancing drug on the planet. You sleep for 1/3 of your life. Hope these tips help you make it amazing. - Dan Ps. Looking to upgrade your sleep? I created a guide on the system we use to help our clients 10x their quality of sleep. Grab it free at the link below: https://lnkd.in/gjqyvkpS
White noice is not for everyone, could disrupt you architecture of sleep. And lack an essential point to fall asleep immediately : PHYSICAL EXERCICE DURING THE DAY. My advidce : - light cardio on the morning - 12000 steps a day and regular "energy physical break" during the day (don't sit more than 45 minutes in a row for your metabolism and your energy!) - strengh training around 5-6pm when your body is more prone to it
Crucial stuff, Dan #2 - A sleep mask can be a major sleep quality game changer As an alternative to #3, earplugs can be really helpful #5 - Mouth taping – I discovered I had an allergy to wheat and gluten. Eliminating that not only helped me shed some pounds, it allowed me to eliminate congestion so I could mouth tape and sleep more soundly. People need to make a choice - eliminate what's preventing them from breathing properly or try to "manage" it with expensive & cumbersome CPAP machines, etc.
Shaher F.
1w
I don’t want to underestimate the importance of sleeping . I have a POV is that how to prepare for a “quality good sleep” to earn the fruits of that sleeping . Meaning , if I were in a position with many negative thoughts , these will haunt me in my dreams making a terrible sleeping experience. Therefore , we need to learn how to be in positive mindset ( tactics , practices , exercises , …. Etc.) to indulge and reap the benefits of “ sleeping “
We do 1, 3, 6 , 8 and 10. # 10 is GOLD for anyone suffering from insomnia or sleep delay.
Sleep is critical to performance. I am religious with sleep routines. Personally, I don’t understand the no screen before bed. I’m sure there is a science behind this (I hope) but I think there is more to ‘no screen’ than the fact you’re on your phone. Content is key. If you’re engaged in content that is agitating, stressful, etc, I don’t think that would be any different than an engaging conversation or a phone call with a friend going through a tough time right before bed. I read on my phone every night before before bed and don’t seem to have issues. When I do sleep poorly, often it is often due to items rolling through my mind from the day.
Amar K.
1w
My sleep has been off the few years, but here’s 15 things I did to improve the quality: Keys for high quality sleep: 1. 7-8 hours everyday 2. Consistent time to rise and shine (earlier the better) 3. Make sure the temperature is comfortably cool - your body adjusts accordingly 4. Minimize distractions - don’t consume too much liquids, food and screen time - charge your phone in the other room 5. Try sleep trackers (~70% accurate) 6. Problem going to sleep? Try binaural tones / white noise - it works for me and my kids 💯 20-30 mins sun exposure ( 7. 1 hour of no screens before bed and after wake (put an alarm 60 mins before bed to disconnect from everything) 8. 2 hrs of no liquids before bed 9. 3 hrs of no food / alcohol before bed 10. Every day, say no to one thing that gets in the way of your sleep 11. Yoga nidra / non sleep deep rest 12. Shut down routine - disconnect from technology and right down your most important tasks for tomorrow. 13. Sun exposure- 10-20 mins in the morning and night 14. 5x1 technique. Take five minutes and a single piece of paper and write down all the things you're thinking about. To be clear, I'm not talking about journaling 15. 4-7-8 breath technique - following breathing pattern:
Katy Poon
1w
The 4-7-8 method works extremely effectively to help you go to sleep faster. 99.9% blue light blockers after sunset is a must. I never sleep without a sleeping mask. I use one with a conclave to protect my eyelash extensions and it is super comfortable. I only started using one because I used to get sleep paralysis when I was younger and I read that a sleeping mask helps.. I haven't had sleep paralysis since either! Most importantly, sleep consistency (what time you go to bed every night) is more important than sleep duration which is also just as important because our bodies thrive on consistency.
3) or use earplugs 4) while saying, I am (4) in, hold breath (7), relaxed (8) out, also works before presentations, job interview or what have you. 10) open your windows and/or door to let fresh air in. Don’t forget your magnesium
Having a night time schedule and a routine really helps me. I try to read before sleeping and practice gratitude upon waking up.
Building my one-person business to $10M in revenue and sharing everything I learn along the way.
1wDrinks less, put away your phone, and read a book. That's my strategy.