A Better Night's Sleep for Optimal Performance and Longevity - Plus LIVE QA скачать в хорошем качестве

A Better Night's Sleep for Optimal Performance and Longevity - Plus LIVE QA

See new SKOOL Community - Stew Smith Tactical Fitness and join us: https://www.skool.com/stew-smith-tact... Sleep is our number one recovery tool from the day’s physical, mental, emotional, family, and work stress. Stress is always going to be part of our day, and it makes sense to optimize our ability to recover from it and be better prepared for tomorrow. Too many times, in our workweek, we carry over yesterday’s stress, reducing our sleep quality and setting ourselves on the path toward chronic, unresolved stress that is the foundation of chronic illnesses such as diabetes, stroke, heart attack, and some cancers. You may not realize this, but your bedtime routine starts up to 12 hours before you sleep. Yes, upon waking in the morning, you can do a few things to help you sleep better at night. Here's how to develop the ideal nightly routine. It takes some intentional thoughts and actions, and it costs nothing: Sunrise – As early as you can, get up, walk outside, and glance at the sun. Exposure to bright, natural light in the morning is one of the most powerful ways to regulate your body's circadian rhythm. If you want to add in physical activity like walking, jogging, or calisthenics, it is even better. But just breathe and sit or stand in the morning sunlight. Morning light signals to your brain that it's time to wake up and stay alert, helping to regulate your body's 24-hour sleep-wake cycle. Do this every day. Consistency is required for the best results. Caffeine – It is fine to have caffeine in the morning, but stop drinking or taking any stimulants (caffeine/nicotine) for 6-8 hours prior to going to bed. Try to limit your last caffeine intake to noon each day for the best results in the evening. This will save you money, as coffee, tea, and energy drinks can cost $8-10 a day or more, depending on how many servings you have. If you need an energy boost, eat fruit or honey, as carbohydrates are an actual source of energy. Caffeine just masks being tired: there is no energy in caffeinated drinks unless they contain sugar. If you can do the above two “better sleep starter kit”, you have started the better sleep ritual 6-12 hours in advance. As the day winds down, there are more things you should do: Unwind Yourself – Physical activity is the best way to relieve stress at the end of the day. This can be anything from cleaning your house or yard, going for a walk, hitting the gym, or dancing. Just move. This will improve your mood, lower stress hormones, relieve tension, and offer a mental reset from the day’s stresses. In turn, you will sleep better thanks to this quick investment of just 10-15 minutes. A walk after the evening meal is helpful for both mind and body, as it helps mitigate stress and supports optimal digestion of the food you just ate. Food You Eat – Did you know that the amino acids in protein (meat, chicken, fish, plants) help you fight stress? We need protein in our diet. Also, the antioxidants in many fruits and vegetables are critical for fighting the effects of all types of cellular stress in our bodies. Fruit and vegetables are a must throughout the day as well. Two Hours Before Bed – Set an alarm to start the bedtime process. Stop eating food. Set where you sleep to colder temperatures and make it dark. Put the phone away and let it charge in another room. You can keep your phone in your bedroom, but keep it out of reach with an alarm set in the morning. Evening light exposure, especially from artificial sources such as screens, can disrupt sleep for hours if you scroll through your phone or watch TV/computers. If scrolling on your phone before bed is a habit, this is the way to help you break the mindless blue-light activity that prevents you from falling asleep quickly. Instead of looking at your phone, stretch and/or practice breathing techniques like box breathing (4-second inhale – 4-second hold – 4-second exhale – 4-second hold). Repeat for 5-10 minutes, and later again when you put your head on your pillow. One Hour Before Bed – Stop drinking fluids, even water. This will help you avoid extra bathroom trips in the middle of the night. Limit all screens: TV, computer, phone. Only read magazines, books, or write your tomorrow’s to-do list in your notebook. This reduces blue light and gets your thoughts out of your head and onto paper, organized as steps for what you must do tomorrow. Start breathing deeply and finding a place to relax your mind and body. Want to create live streams like this? Check out StreamYard: https://streamyard.com/pal/d/61646124...