Sleep Tips from Tom Middleton скачать в хорошем качестве

Sleep Tips from Tom Middleton

#Sleep Tips from Tom Middleton for ultimate #relaxation Routine - establish a regular wake up and bedtime routine and aim to sleep for at least 7.5 hours Daylight - expose yourself to daylight without shades, hopefully in green spaces, for at least 20 minutes Exercise - stand up/move/exercise during the day Diet - eat light at night, spices can cause overstimulation Hydration - aim for at least 8-10 glasses of water per day Caffeine - try to avoid after 12pm, it takes 12 hours to fully leave your body and is the worst sleep disruptor Alcohol - be aware that it ruins sleep quality and won’t wake up feeling refreshed. Alcohol blocks REM sleep which is nature’s emotional first aid Digital Detox - switch off gadgets and avoid screens an hour before bed. Avoid scrolling, swiping and screen addiction Breathwork - try 4 x 4 or 4-7-8 breathing patterns before bedtime Yoga for Sleep - try ‘legs up the wall’ (Viparita Karani) Empty Happy Head - “remove” negative thoughts and worries by writing them down and throwing it away! Then write down a to-do list. Focus on 3 things you’re grateful for and smile. Chill Out - meditate, listen to relaxing sleep music, or read Air Quality - open your window a bit, buy air purifying plants like a snake plant, or use a pink salt crystal bedside lamp Light - use red LED bulbs to simulate sunset at night Temperature - keep room on the cool side at night Environment - bedroom is kept for sleeping only