614: How To Improve Sleep Quality & Duration (Works Fast)

Enter our FREE airpods giveaway on our instagram @ Colossusfit Summary of episode: In today's episode we give you every tip and hack to ensure you improve your overall sleep quality and duration. Listed points and subtopics:  Have a set bedtime/ wakeup  A good sleep starts during the day Morning Light Exposure: Get exposure to natural light soon after waking up to help regulate your body's natural sleep-wake cycle. Regular Exercise: Engage in regular physical activity, but avoid vigorous exercise close to bedtime. Healthy Diet: Eat a balanced diet with regular meal times and avoid heavy meals, caffeine, and alcohol close to bedtime. Stress Management: Manage stress through techniques like mindfulness, yoga, or journaling to prevent it from impacting your sleep. Limit or stop naps * w/ small exceptions3. Have some degree of a wind down routine Avoid stimulating activities Limit blue light4. 3/2/15. Caffeine / alcohol cut off times6. Supplement w magnesium - Magnesium Bis-Glycinate few hours before bed7. Sleep environment Ensure your bedroom is conducive to sleep: cool, quiet, and dark. Use blackout curtains or a sleep mask if necessary. Set a comfortable room temperature 65-68 is best8. Don’t force sleep If you don’t fall asleep in a reasonable time it’s better to get up and let yourself feel sleepy I like to read (Ex. of getting to bed at the right time)9. Be consistent and keep working at itThanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/