😴How to Sleep for health, and Performance😴

If you have bad sleep, or just want better sleep, this is for you👇

So first things first, there are many different reasons why we need good sleep, because if we get bad sleep, a lot of bad things can happen to us, hormonal imbalances, lower energy levels, increased stress, lots of bad shit can happen, I wont go over everything, but I hope you want to take your sleep seriously now, so let's do that👇

First things first, we need to know how to fall asleep easier, but before that, you need to set a bed time, and wake up time, and get at least 7-9 hours of sleep, the reason why you want to set a time to fall asleep, and wake up, is because your brain has a clock called the circadian Rhythm, this clock will help you regulate a hormone that rises throughout the day, and helps you fall asleep easier, so make sure you do those 2 things, set a bed time, and wake up time, and set how many hours you want to sleep for each night. Now in order to fall asleep easier, we need to do 3 things:

follow the 3, 2, 1 rule

2. Lower the amount of stimulation

3. Control light exposure

So the first thing is the 3, 2, 1 rule, and this is very simple, no food 3 hours before bed, unless it's a light snack, no drinks before bed, you can have water, no screens 1 hour before bed, no blue light.

Pretty simple right? Now, let's get into stimulation.👇

Lowering the amount of stimulation basically means we need to lower how much dopamine is being reduced before bed, so what we need to do is get rid of anything that can spike dopamine, like video games, movies, social media, screens, or anything like that. Next, we need to do things that will make us sleepy, you can read a book, do meditation, or journaling, something that wont stimulate you that much. Again, very simple and easy

Now, something you might not be doing is limiting light exposure, what you need to do around 1-2 hours before bed is limit the amount of lights you are looking at, because it's unnatural to be looking at artificial light at the end of the day, unless it's a light on the ground, because that's natural, since it resembles something like a campfire back in the caveman days. So make sure you're not looking at that much light close to bed, and start to dim it down over time, between 2 hours before bed, to bed time, you can you candle lights(artificial or not, doesn't matter) in order to see, or if you wanna read, you can take a kindle, and read on that at the lowest light setting possible, if you wanna read something.

Now let's talk about how to stay asleep.👇

Things that I do to stay asleep is I make sure to take a supplement called inositol, this helps you stay asleep, then I stay in a cold dark room, you want the temp to be cold, you're more likely to fall asleep, and stay asleep in a cold room, compared to waking up in the middle of the night because it's to hot.

If you wake up in the middle of the night, you can download apps that will help you fall back asleep by listening to sounds that will do the job, if you wake up because you need to pee, train Kegels, these are the muscles that help hold in your pee. I'll provide a link to a Mathew walker podcast I highly recommend watching.

Anyways, hope this helped, comment W if this post was Value!!!

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