A Twitter thread by JACK BLY on Sleep
Aug 24, 2022 · 2 mins read
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Part 1
21 sentences that’ll help you sleep better than 97% of people tonight:
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15+ minutes of morning sunlight will trigger your ‘internal clock’ and help release your sleep hormone (melatonin) at night.
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Your body’s ideal temperature for sleep is between 60° - 67° F (15.6° to 19.4° C).
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Supplement with 500mg of magnesium before bed to help reduce stress and sleep longer.
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Weighted blankets use deep pressure stimulation, which triggers the mood-boosting hormone (serotonin), reduces the stress hormone (cortisol), and increases the sleep hormone (melatonin), all of which help you sleep.
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Taking a hot shower 1-2 hours before bed helps you fall asleep because it triggers a drop in temperature, which causes sleepiness.
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Caffeine can stay in your system for up to 10 hours, so quit consuming it long before bed.
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Use blackout curtains in your room to make it darker and fall asleep easier.
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If you often wake up in the middle of the night to pee, take salt before bed to prevent this.
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Stop eating 1-3 hours before bed to prevent your body temperature from rising and disrupting your sleep quality.
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