💤8 sleep tips to help you get 8 hours 💤

1️⃣Establish a sleep schedule based off your circadian rhythm. Go to bed & wake up at the same time. Wake up before the sun, go to bed before the moon. Your bodies internal clock, located in your brains suprachiasmatic nucleus will thank you. ☀️🌙🛏️

2️⃣Write a to do list for the following day. Write everything you think of, good & bad, from today, for tomorrow, on that piece of paper then don’t think about it until the morning.📝😌

3️⃣Take a hot shower before bed & cold shower in the AM. The cooling effect of getting out of the shower & into a cool bed is what relaxes you into a calming state. The cold shower will wake you up in the morning. 🚿 🥵 🥶 

4️⃣Schedule a wind down period where you avoid blue light & do some light reading. How ridiculous is it to speed down the highway, park your car & expect it to instantly cool off?❌💡📖

5️⃣Keep your bedroom cool. A natural drop in core temperature signals to the brain its time to sleep. 60-67F, quiet, clean & super dark. 🛏️ 

6️⃣Avoid caffeine & nicotine after 10A. Caffeine is a competitive inhibitor to adenosine & ruins sleep architecture. Adenosine is naturally higher in the evening & promotes sleep. Nicotine releases norepinephrine increasing the sympathetic nervous system. ❌☕️🚭

7️⃣Do workouts in the the morning. Many people have trouble winding down after PM workouts. Cortisol & testosterone are naturally highest in the AM & lowest at night to prep for sleep. This diurnal hormone active makes the AM the best time to workout. ☀️💪🏋️

8️⃣Wear a weighted sleep mask to promote the Oculocardiac reflex. Heart rate goes down when pressure is applied to the eyes.😎😴
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