"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

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More from @trylavida

2 Sep
My Nan was my life idol

So full of life until the very end

She taught me how to live life to the full

Here are some sayings she would always say, the stories that are connected to them and what she meant by them

This one was hard to write

//Thread//
1. "People are people"

Story: During WW2, my nan was sent to the countryside. A German prisoner killed a snake and said "I save you"

He was meant to be the enemy, but showed kindness

Lesson: No matter a person's background, how they treat and act is what matters
2. "It's not what you know, it's who you know"

Story: Wherever Nan frequently shopped from, she would always get to know the manager or boss

She bypassed a lot of problems and got great deals

Lesson: Knowing the right person will give you better options and access
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30 Aug
Lack of communication is in the top 5 reasons for divorce

5 Love Languages:
Learn to communicate well with your partner before it's too late

//Thread//
Love is a complex term

So is the way we express and recognize love

At the end of this thread you'll have more clarity on your expression of love and your partner's expression of love

Without understanding this, you might as well be speaking different languages
In order to know your love language, look through the following 5 terms that I explain

Afterwards, decide if you had to choose one, which one could you not do without in a relationship

Go through the same activity with your partner
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Learned Helplessness:

The Mental Trap that's Holding You Back

And 6 ways to overcome it

//Thread//
“ I can’t quit smoking.”

“I can’t stop eating junk food.”

“I’m bad at maths.”

“I’m not good at guitar.”

“I’m bad at remembering names.”

“Only children can learn a language well.”

If any of these sound like you, you have a case of Learned Helplessness
What Is Learned Helplessness?

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Many people develop this from failed/negative experiences or society telling you what limitations there are.

Many people trapped in this state also suffer depression
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The 5 Stages of Culture Shock:

If you want to live in another country, you need to read this

//Thread// Image
I've lived in 3 countries: UK, New Zealand and China

Understanding this concept really helped me during difficult times in New Zealand and China
When you live in another country, you experience a different way of life

The more different the culture, the more difficult it can be to adapt

Realizing that culture shock is a normal thing will help you push through, especially for stage 2
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Embrace your feelings like a sailor embraces the wind:

Time and time again you see twitter accounts say

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We're not robots, emotions should be embraced

Not sure what I mean? I'll explain
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//Thread//
Wind and Sailor Analogy:

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1. If you resist, you will lose complete control

2. If you let it overtake your navigation, you will end up at a different destination than you want
You need to work with the wind in order to navigate to your desired destination.
Read 8 tweets

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