S A U N A I E Presents Get Your Sleep
Q u o t e s: It's Possible to Climb to the Top Without Stomping On Other People
2nd: Be Thankful For Each day. Everyday has it's own Blessings
S e g m e n t: Get Your Sleep
What Does Insufficient Sleep Do:
- Leads to Weight Gain
- Reduces Brain Function
- Decreases Muscle Memory
- Causes Mental Health issues
- Increases Chances of Disease
How to Fix This:
The 10,10,4,3,2,1 Method
1. 10 Minutes of Sunlight
- Every morning, view the sunlight for 10 mins
- Viewing a low solar angle sets your Circadian Rhythm, Making it Easier to Fall Asleep at Night
- Make a 10 Min. Morning Walk With Sunlight apart of your Morning Routine.
2. 10 Hours Without Caffeine
- Drinking coffee or any Caffeine as well as Pre-workout after 12pm are disrupting the Quality & Depth of your Sleep at Night.
- Caffeine's half-life is 6 hours, so an afternoon coffee is still in your system at 11pm.
- Aim to cut off Caffeine at least 10 hours before bed.
3. 4 Hours Without Exerecise
- Intense Exercise too close to bed keeps Cortisol Levels High, Making it Harder to Fall Asleep.
- Aim to Exercise in the Morning if you can.
OR
- At least schedule your workouts so they aren't within 4 hours of your Bedtime.
4. 3 Hours without Food
- When you digest Food, your body's internal Thermostat Heats Up.
- But your body's temperature needs to DROP to fall asleep.
- Cut off food 3 hours before bed to improve the quality of your Sleep & Hormone Health.
5. 2 Hours Without Work
- Your mind needs Time to Rest & Wind Down before You Go to Sleep.
- Be done with your Work at least 2 hours before bed, & find a nightime routine that allows you to wind down & Relax
6. 1 Hour without Blue Light
- Blue light from your devices signals to your brain it's time to be alert & awake.
- This disrupts your ability to fall asleep.
- Cut off screens at least an hour before bed, or at least invest in blue light glasses.
If you follow these tips & aim for 6-8 hours of sleep a night, Your brain & body will feel better & will thank you.
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