A Twitter thread by Johnny Brown on Health
Apr 20, 2023 · 2 mins read
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Part 1
If you sleep less than 8 hours a night, read this: https://t.co/VVvZar28CY
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Be consistent
Maintaining a consistent sleep-wake cycle is key to optimizing rest and recovery.
Going to bed and waking up at the same time regulates your internal clock.
Establish a sleep schedule and make it a priority to maintain it (even on weekends).
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Create a bedtime routine
Following a calming routine tells your body and mind that it's time to rest.
Before going to bed, engage in relaxing activities such as:
• Praying
• Reading
• Breathing
• Journaling
• Stretching
• Showering
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Optimize your sleep environment
You need to be as comfortable as possible to get a good night's rest.
Cool, dark, and quiet environments are best for sleeping.
Use blackout curtains to block out light and keep the temperature between 60-67°F (15-19°C).
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Limit screen time before bed
Your brain interprets blue light emitted from screens as sunlight.
This interferes with melatonin production, making it harder to sleep.
Avoid screens for at least an hour before bedtime, or use blue light filters on devices.
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Manage stress levels
Stress disrupts sleep and causes restlessness and insomnia.
Manage your stress levels with activities like:
• Journaling
• Meditating
• Spending time outside
• The 4-7-8 breathing technique:
https://t.co/CfJUUunK9k
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Limit your caffeine intake
Caffeine's stimulant effects can last for hours, making it difficult to fall asleep.
Limit caffeine consumption to mornings and early afternoons.
Caffeine has been shown to negatively impact sleep if consumed within six hours of bedtime.
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Avoid heavy meals before bed
Heavy meals cause discomfort and indigestion, which can interfere with sleep.
Finish eating your last meal at least 2 hours before bedtime.
If you need a late-night snack, opt for something light and easy to digest.
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Exercise regularly
If your body isn’t tired, your sleep quality will suffer.
Exercise can help you fall asleep faster and enjoy a deeper sleep.
Research shows that 150 minutes of moderate activity or 75 minutes of intense activity per week can improve sleep quality.
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Limit alcohol consumption
While alcohol may initially help you fall asleep, it disrupts your circadian rhythm.
Besides dehydrating you, it can also interfere with your breathing, resulting in poor sleep quality and frequent awakenings.
Refrain from drinking before bedtime.
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