Thread by @SandeepMall

Hacking Sleep #AThread

Create a sleep routine. Just like you can’t go from 0 to 100 first thing in the morning, you can’t do the reverse at night — going from “on” to “off” in a few minutes. Your body needs transition time and environmental cues to wind down.

Keep a regular schedule.
Our bodies like regularity. Try to go to bed and wake up at the same time every day and night.

Keep alcohol and caffeine moderate.
Genuinely restful and restorative sleep comes from deep sleep. Even though it seems like booze is relaxing, more than 1-2 drinks in the evening can interfere with deep sleep, as can too much caffeine.

Eat appropriately. Eat a regular-sized( meal a few hours before bedtime. Avoid large meals.A nice blend of protein, carbs and fats will help to keep you satiated, and might even improve your ability to fall asleep as your brain converts carbs to serotonin.

Do a brain dump.Whatever is in your brain, get it out and on paper. In the evening, take a few minutes to write out a list of whatever’s bugging you: Emails you need to send, calls you have to make, project ideas, creative thoughts, that thing you should have said to so-and-so..

Turn off electronics.
Digital devices stimulate our brain with their light, noise, and mental demands.
Unplug from all screens — TVs, computers, phones, tablets — at least 30 minutes before bed.

Stretch / read / de-stress before bed. Go for a 15 min stroll in the neighbourhood. Avoid reading too engaging books like a thriller. Meditate/do deep breathing relaxing exercises

Sleep at least seven hours. Also factor in transition time. Don’t stop what you’re doing at 9:29 and expect to be snoring by 9:30. Start moving in the direction of bed by 9:00.

Exercise regularly. Exercising regularly helps normalize circadian rhythms, tone down the sympathetic nervous system, and regulate endocrine function.

Take a bath or shower. While not everyone likes to shower or bathe at night, warm water before bed can help us relax and de-stress, which is key for falling asleep.

Optimizing your sleep environment. Keep the room as dark as possible.Create a relaxing sleep area that is quiet and free of clutter. Set your room to an appropriate temperature. Most people sleep better when it’s cool.

Good sleep is crucial for good health.Make good sleep a priority.Think about good sleep as a 24-hour process.Reinforce your natural circadian needs. Give your body and mind transition time.Stick to a routine.