🌟Fix Your Sleep in Under 9 Minutes: Quick Tips for Better Rest🌟 скачать в хорошем качестве

🌟Fix Your Sleep in Under 9 Minutes: Quick Tips for Better Rest🌟

Imagine waking up every morning feeling unstoppable—sharp, energized, and ready to conquer the day! 🚀 In this video, we unveil powerful, science-backed sleep strategies that can revolutionize your life starting tonight. 🌙 Discover practical tips to improve your sleep quality, optimize your sleep environment, and establish a bedtime routine that works for you. Whether you're struggling with insomnia or just want to enhance your rest, these strategies are designed to help you achieve the restorative sleep you deserve. Don't let another night of poor sleep hold you back from your true potential. 🌠 Join us on this transformative journey and embrace the best version of yourself! 💪 Don't forget to share your experiences in the comments and subscribe for more insights on health and performance! 👍 If you find this video helpful, please like, share, and subscribe for more content on health and wellness! ☑️ Subscribe @NeuroPerformanceLab JOIN OUR TELEGRAM COMMUNITY 👇 link in Bio Timestamps 00:00:00 - Why You’re Sabotaging Your Sleep (and How to Fix It Tonight!) 00:00:49 - Unlock Extraordinary Sleep 00:01:06 - Exercise for Better Sleep 00:01:25 - Food Timing 00:01:32 - Avoid Alcohol & THC 00:01:43 - Morning Sunlight 00:02:01 - Morning Routine 00:02:07 - Move Your Body 00:02:16 - Delay Caffeine 00:02:29 - Resist Morning Coffee 00:02:33 - Limit Caffeine 00:02:45 - Late-Afternoon Coffee 00:02:51 - Nap Wisely 00:03:03 - Daytime Naps 00:03:08 - Dim Lights 00:03:29 - Avoid Screens 00:03:41 - Bedtime Activities 00:04:11- Magnesium Threonate or Bisglycinate 00:04:19 - L-Theanine 00:04:24 - Optional Additions 00:04:35 - Important Notes 00:04:51 - Non-Sleep Deep Rest (NSDR) 00:05:01 - CONSISTENCY IS KING 00:05:03 - Stick to Your Schedule 00:05:24 - Jet Lag 00:05:30 - SLEEP ESSENTIALS 00:05:31 - What is Sleep, Really? 00:05:56 - Non-REM Sleep 00:06:11 - REM Sleep 00:06:20 - Importance of REM Sleep 00:06:25 - The 90-Minute Rule 00:06:46 - Prioritizing Sleep 00:06:57 - When to seek help 00:06:58 - Consult a Specialist 00:07:30 - Optimize Your Sleep 00:07:47 - Subscribe & Dive Deeper 00:08:07 - Acknowledgments 00:08:35 - Medical Disclaimer #transformyourlife #sleepsecrets#unlockyourpotential #BetterSleepTonight #NeuroPerformanceLab#science#neuroscience#performance Articles and resources Early evening light mitigates sleep compromising physiological and alerting responses to subsequent late evening light Marije te Kulve, Luc J. M. Schlangen & Wouter D. van Marken Lichtenbelt Scientific Reports volume 9, Article number: 16064 (2019) Review Sleep Med Rev. 2023 Jun:69:101764. doi: 10.1016/j.smrv.2023.101764. Epub 2023 Feb 6.The effect of caffeine on subsequent sleep: A systematic review and meta-analysis Carissa Gardiner 1, Jonathon Weakley 2, Louise M Burke 3, Gregory D Roach 4, Charli Sargent 4, Nirav Maniar 5, Andrew Townshend 1, Shona L Halson 1 Affiliations Expand PMID: 36870101 DOI: 10.1016/j.smrv.2023.101764 UpToDate “Insufficient Sleep Evaluation and Management” Light level and duration of exposure determine the impact of self-luminous tablets on melatonin suppression. Wood B, Rea MS, Plitnick B, Figueiro MG. Appl Ergon. 2013 Mar;44(2):237-40. Epub 2012 Jul 31. Physical activity, both acute and regular, has beneficial effects on various aspects of sleep - The effects of physical activity on sleep: a meta-analytic review. Kredlow MA, Capozzoli MC, Hearon BA, Calkins AW, Otto MW. J Behav Med. 2015 Jun;38(3):427-49. Epub 2015 Jan 18. An hour of bright white light in the early morning improves performance and advances sleep and circadian phase during the Antarctic winter. Corbett RW, Middleton B, Arendt J Neurosci Lett. 2012 Sep;525(2):146-51. Epub 2012 Jun 26. Medical and Legal Disclaimer: ⚠️ The content presented in this video is intended solely for informational and educational purposes and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of information presented in this video. 📜 The creators of this video make no representations or warranties concerning the accuracy, applicability, fitness, or completeness of the content. They disclaim any liability for direct, indirect, incidental, or consequential damages resulting from the use of the information provided. Reliance on any information appearing in this video is solely at your own risk. 🔞 Please be advised that this video contains medical images that may be disturbing to some viewers. Viewer discretion is advised. Content permissions: All stock footage, music, and sound effects used in this video are sourced from InVideo's royalty-free library, ensuring full compliance with copyright laws. As an InVideo subscriber, I have the necessary permissions to utilize these materials in my content.