SLEEPING LESS THAN 8 HOURS?

INSUFFICIENT SLEEP:

LEADS TO WEIGHT GAIN REDUCES BRAIN FUNCTIONING DECREASES MUSCLE RECOVERY  CAUSES MENTAL HEALTH ISSUES  INCREASES CHANCES OF DISEASE

LUCKILY, THERE'S A SIMPLE FIX. THE 10,10,4,3,2,1 METHOD. LET'S BREAK IT DOWN:

10 MINUTES OF SUNLIGHT

EVERY MORNING, VIEW SUNLIGHT FOR 10+ MINUTES. VIEWING A LOW SOLAR ANGLE SETS YOUR CIRCADIAN RHYTHM, MAKING IT EASIER TO FALL ASLEEP AT NIGHT. MAKE A 10-MINUTE MORNING WALK WITH SUNLIGHT AN ATOMIC HABIT

10 HOURS WITHOUT CAFFEINE

YOUR 3 PM CAPPUCCINO AND PRE-WORKO ARE DISRUPTING THE QUALITY AND DEPTH OF YOUR SLEEP AT NIGHT. CAFFEINE'S HALF-LIFE IS 6 HOURS, SO AN AFTERNOON COFFEE IS STILL IN YOUR SYSTEM AT 11 PM. AIM TO CUT OFF CAFFEINE AT LEAST 10 HOURS BEFORE BED

4 HOURS WITHOUT EXCERCISE

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 BEDTIME.

3 HOURS WITHOUT FOOD

WHEN YOU DIGEST FOOD, YOUR BODY'S INTERNAL THERMOSTAT HEATS UP. BUT YOUR BODY TEMPERATURE NEEDS TO DROP TO FALL ASLEEP. CUT OFF FOOD 3 HOURS BEFORE BED TO IMPROVE THE QUALITY OF YOUR SLEEP AND HORMONE HEALTH.

2 HOURS WITHOUT WORK

YOUR MIND NEEDS TIME TO REST AND WIND DOWN BEFORE SLEEP. BE DONE WITH YOUR WORK AT LEAST 2 HOURS BEFORE BED, AND FIND A NIGHTTIME ROUTINE THAT ALLOWS YOU TO WIND DOWN AND RELAX.

1 HOUR WITHOUT BLUE LIGHT

BLUE LIGHT FROM YOUR DEVICES SIGNALS YOUR BRAIN IT'S TIME TO BE ALERT AND AWAKE. BUT THIS DISRUPTS YOUR ABILITY TO FALL ASLEEP. CUT OFF SCREENS AT LEAST AN HOUR BEFORE BED, OR AT LEAST INVEST IN BLUE LIGHT GLASSES.

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