“Sleep is the golden chain that binds our health and body together.”
- Thomas Dekker
The quality of your sleep is one of the most important factors in determining your success.
The better you sleep each night, the better you will perform the following day.
In this post you'll learn 4 tips to level up your sleep quality, and ultimately, level up your life.
1 - Cool Your Core Temperature
When your core body temperature decreases, your brain interprets it as a strong signal for sleep.
One of the best ways to do this is to take a warm shower or bath 1-2 hours before bed time.
Although this seems counterintuitive, the warm water will bring your blood to your body's surface, allowing it to be cooled by outside air.
This is why 1-2 hours before bed time is key. As your blood is cooled and returns to your core, your brain will signal your body to prepare for sleep.
2 - Disconnect From Social Media
Social media activates multiple pathways in your brain.
From notifications (designed to stimulate your reward centres), to the high stimulation events (multiple locations, multiple opinions); all these stimulate your brain way too much, preventing it from unwinding properly.
By limiting your social media time in the hour before bed time you'll give your brain a chance to relax and get ready for bed.
3 - Remove Blue Light After Sunset
Before the invention of artificial light, it was only natural to be exposed to blue light during the day time.
As a result of this, your body has evolved to interpret blue light entering your eyes as a signal for 'day time'.
Blue light from artificial sources in the evening ruins your sleep because it increases your cortisol (stress hormone) and decreases your melatonin (sleep hormone).
You can remove blue light from your devices through the following ways: