Thread by @SteeTweets

"Sleep is not a luxury, it's a necessity.""

10 Ways to Improve your Sleep

//Thread//

1. Use dim lights before bed
2. Sleep in a dark room
3. Avoid screens before bed

Light affects your Circadian Rhythm (sleep-wake cycle)

When there's light, your brain thinks it's day time and wakes up

When it's dark, your brain thinks it's night and goes to sleep

4. Reduce/Quit Caffeine Intake

Caffeine has negative affects on your sleep

Even when you think you are sleeping well, you could be sleeping better

Don't drink any caffeine in the afternoon

To learn more about caffeine check out my recent thread

5. Know your Body Clock

According to Micheal Breus, a sleep doctor, there are 4 types of body clocks: lions, bears, wolves n dolphins

The more aligned you are with your body clock, the better sleep you will get

You will also find more energy throughout your day

Take thepowerofwhenquiz.com to find your type

What this vid for a summary of the types and what you can do for your type


Dive deep and read the book 'The Power of When'

6. Exercise

Exercise during the day increases the amount of SWS (slow wave sleep), allowing your mind to stay in deep sleep for longer

In human history, people spent the majority of their time moving. Our minds
aren't naturally adapted to be sitting all day.

If you're not sure where to start, start with an exercise you enjoy

If you want to get the most out of exercise in the shortest amount of time, I recommend HIIT exercises

Here's a recent channel I've been following for my HIIT workouts at home
youtube.com/channel/UCwrXi…

7. Don't use Alcohol or Sleeping Pills

These sedate you - they put you in a drowsy state. You fall asleep faster, but your quality of sleep will be bad

If you are really struggling to sleep, ask your doctor about Melatonin Pills

Melatonin is the natural sleep drug that makes you sleeps and improves your sleep quality

In some countries, it's legal to buy melatonin pills over the counter.
This could be used now and again

But, don't rely on them everyday and develop an addiction‼️

8. Write in a Journal

If you're like me and have most of your ideas in the middle of the night, get out that journal and start writing

After writing you'll feel a sense of relief. You don't have to worry about forgetting the thoughts

It's all there in the book

9. Use Sleep Music

Everything in this universe is a bunch of waves

The right type of sleep music will help your mind get into its sleep wave

Have a search for 'sleep music' on Youtube. You might need to experiment to find the music that suits you

10. Meditate

Regular meditation helps calm the mind. A calmer mind sleeps more soundly

You could meditate morning, night or both

Get comfortable, focus on your natural breathing.

Breath in positive energy ,breath out negative energy

10 Ways to Improve Your Sleep Summary:
1. Use Dim Lights Before Bed
2. Sleep in a Dark Room
3. Avoid Screens Before Bed
4. Reduce/Quit Caffeine Intake
5. Know Your Body Clock
6. Exercise
7. Don't Use Alcohol/Sleeping Pills
8. Write in a Journal
9. Use Sleep Music
10. Meditate

Help others improve their sleep

by retweeting the first tweet