On Caffeine A.K.A Coffee Limit it to one to two cups a day (ideally 0)
On Coffee Your last cup should be no later than 2pm it takes the average person 5-8 hours for the caffeine to reach its half-life
BUT I LOVE THE TASTE/RITUAL! Me too! Gradually shift to decaf if you can. You can even go half regular/half decaf
Don’t Forget OtherCaffeine Sources • Also avoid – Soda – Chocolate – Certain over the counter headache – medicines like Aspirin A full list of OTC medicines and other caffeine sources caffeine here
Balancing Hydration andWaking Up Its important for our health to stay hydrated throughout the day, as well as our SLEEP! —Dehydration can result in a poor sleep
:(It’s no fun waking up twice a night touse the restroom….
Limiting Bathroom Wakeups Limit the amount of liquid you consume to 8oz 1.5 hours before bed time
Exposure to blue light from thescreens of common electronic devices can inhibit melatonin production (computers/tvs/phones)
Melatonin is the sleep hormone weproduce as the sun goes down that is responsible for making us feel tired and ready for bed
Ways to Conquer Blue LightAvoid the use of screens within 1.5-2 hours of going to bed
Ways to Conquer Blue Lightbut really? How the heck can I be productive?
A more practical sleep hack Use free software from f.lux f.lux makes the color of your computer or iphone’s display adapt to the time of day. At night, it limits the amount of blue light emitted from your screen
A more practical sleep hack Use free software from f.lux RESULT: You can still use your computer, tablet, iphone before bed with limited suppression of melatonin production
Rock Blue-Light Blocking ShadesThere are sunglasses with lenses that block blue light.
I have started wearing these on occasion when I watch TV or use my computer. Seems to work Props to achievement architect Ari Miesel for this idea
―Noise, especially when loudand abrupt can prevent us from having a restorative sleep‖ -Captain obvious
A Quick Fix?To optimize breathing canrequire some serious lifechanges. However onesimple thing you can do iswear Breathe Right strips
A Quick Fix?To optimize breathing can By opening your nasalrequire some serious life passages, breathe right stripschanges. However one make it easier to breathsimple thing you can do is They also promote breathingwear Breath Right strips through your nose the entire night
Why It’s Always Better ToBreathe Through Your Nose
Mouth breathing:– Reduces oxygenation of the whole body– Makes your more susceptible to potentially harmful germs entering your body– Increases the chances of getting a cold due to the increased capacity of cold air entering your lungs
Regular exercise makes us tiredResearchers say to aim 20-30 minutes a day I only do 20 minutes of scheduled exercise a week (see more here) but sleep great by building in exercise into my routine (i.e. taking the stairs)
Regular exercise makes us tiredIt also promotes increases in deep sleep and reduces awakenings
TWO solutions 2) Use a Smart Wake Alarm There are a variety of devices that monitor your sleep and wake you up while in a light sleep state during an indicated time windowi.e. wake me up within 30 minutes of 6am during a light sleep window
What I use: zeoIn addition to a smart alarm, I use a Zeo to monitor and optimize my sleep
An Even Cooler Benefit The measurement and calibration of mysleep quality and offline habits has resulted in behavior changes
An Even Cooler Benefit The measurement and calibration of my sleep quality and offline habits has resulted in behavior changes– With the understanding and observation of how my daily actions effect my sleep, I’ve started to form habits that promote better sleep. #WIN
DO YOU WANT TOLEARN MORE ABOUTHACKING YOURSLEEP??
Check Out My Online Class OnHacking Your Sleep Diet Environment Breathing Consistency Exercise
Sharing is Caring. Many Thanks : )Scott Britton@ScottbritLife-LongLearner.com Presentation Design by Ricardo Medina