16.
“90% of how you fall asleep is determined by the actions you take that day. The 10% of how you actually fall asleep isn’t that big of a deal; the rest of the day determines your circadian rhythm. .Fatigue level and mental state.”
“morning
• Wake up early. Don’t lie down even if you’re really tired. The earliest is before 6am. I wake up at 5:25am every day. It may take some time to get used to it, but after a few weeks your body will get used to it and you’ll be able to sleep easier at night and feel less tired.
• As soon as you wake up, expose yourself to sunlight, blue light, or bright light for at least 20 minutes, preferably longer, as soon as possible.
• Drink 500-600 ml of cold water and take a vitamin D supplement as soon as you wake up.
• Don’t drink anything containing caffeine for at least an hour after waking up. It may sound counterintuitive, but it’s your body’s cortisol levels, not caffeine, that it wants to regulate.
• Light exercise. Maybe go for a 30-45 minute walk (he added an hour or two to his morning time so you can do it), but try to stretch for at least 20 minutes.
daytime
• Stop drinking anything containing caffeine before 3 p.m.
• Don’t eat anything 3 hours before going to sleep.
bedtime
• Don’t drink anything an hour and a half before going to sleep.
• Reduce or completely eliminate screens on your phone, laptop, computer, TV, and tablet an hour and a half before bedtime. The important thing to do here is to reduce your exposure to blue light from screens to relieve brain stress.
• Dim the lights as much as possible and expose yourself to red light.i use Philips Hue LED strip In my bedroom and living room.
• Use some type of menthol product on your pillow or forehead to open your nasal passages.i use tiger balm On my temple.
Other notes
• Stick to a routine. In my case, it’s 10:45pm to 5:25am. With this routine, I plan to be in bed by 11pm and get out of bed by 5:35am. I’m a little short on sleep, but I make up for it by lying. Once every two weeks.
• Doing this in the winter is much more difficult than doing it in the summer.
I hope this helps someone!”
