Longevity Minded - 12 Simple Rules to Optimize Your Sleep
12 Simple Rules to Optimize Your SleepScience-backed practices to improve physical and cognitive performance and boost your health.The 12 Sleep CommandmentsRule 1: Finish eating 3 hours before bed. Rule 2: Do not exercise within 2 hours of bed. Rule 3: Set the thermostat to 18-20℃ (65-68℉). Rule 4: Take a hot shower (or sauna) before bed. Rule 5: Design a nighttime routine that involves one of these practices: relaxing body movements, meditation, and journaling. Rule 6: Switch off most of the lights in your house and avoid blue light 90 minutes before bed. Rule 7: Remove all clocks from your bedroom. This includes electronic devices – charge them in a different room. Rule 8: Go to bed and wake up at the same time each day. Rule 9: Calculate your sleep efficiency to align your sleep opportunity with desired sleep duration (7-9 hours per night). Rule 10: Don’t lie in bed awake for long. Get out of bed, sit in dim light, and read a book. Return to bed when you’re sleepy. Rule 11: View sunlight outdoors within 30-60 minutes of rising and again in the evening prior to sunset. Rule 12: Halt caffeine consumption 8-14 hours before your bedtime. P.S. The NEW site is live! You can check it out here. If you liked this post from Longevity Minded, why not share it? DISCLAIMER: I’m not a doctor, nor do I play one on the Internet. Speak with a medical professional before doing anything medical-related. |
Older messages
Celebrating 30
Friday, June 17, 2022
Revisiting the framework that started it all.
Mitigating Disease via Blood Pressure
Thursday, June 9, 2022
Controlling blood pressure to decrease your risk for stroke, heart failure, and kidney disease.
Habits: Breaking Destructive Behaviours
Thursday, June 2, 2022
How to systematically interrupt and break destructive habits.
Habits: Systems & Self-Identity (Pt. 1)
Thursday, May 26, 2022
Why you should implement systems over goals & how to leverage the power of self-identity to drive outcomes.
Sugar
Thursday, May 19, 2022
How to consume sugar, health impacts of sugar consumption & settling the 'diet vs. regular soda' debate.
You Might Also Like
That Damned Elusive Parking Spot
Thursday, March 28, 2024
Also a coffee shop bathroom, and not knowing what we really want ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
That Damned Elusive Parking Spot
Thursday, March 28, 2024
Also a coffee shop bathroom, and not knowing what we really want ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
NBC Proves the Media Can't Save Democracy
Thursday, March 28, 2024
The decision to hi former RNC chair is a symptom of a larger problem ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
Game, Set, Muscle
Thursday, March 28, 2024
The more sets the better isn't a rule for weight training, a healthy lifestyle can boost cognitive reserves and your weekly recommendations. ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
118 weeks and I almost stopped
Thursday, March 28, 2024
Go through the motions ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
The way you dress and the books you read
Thursday, March 28, 2024
Skimm'd with a new book — Check out what we Skimm'd for you today Subscribe Read in browser March 28, 2024 Daily Skimm Skimm'd with a new book Update location or View forecast “Why wouldn
"Red-Shouldered Hawk" by Ciona Rouse
Thursday, March 28, 2024
We met in the middle of the street only to discuss Facebook Twitter Instagram Support Poem-a-Day March 28, 2024 Red-Shouldered Hawk Ciona Rouse We met in the middle of the street only to discuss the
The 'Kitty Cut' Is Poised To Be 2024's #1 Haircut Trend
Thursday, March 28, 2024
Run, don't walk to your stylist.
Shopping on Amazon Is About to Get Even Worse
Wednesday, March 27, 2024
How to Make Sure Your Solar Eclipse Glasses Actually Work. I don't need to tell you that Amazon's search results keep getting worse and worse. Now, Amazon has decided to pour AI-powered jet
The Women Who Run Harlem
Wednesday, March 27, 2024
What's new today on the Cut — covering style, self, culture, and power, plus interviews, profiles, columns, and commentary from our editors. Brand Logo WEDNESDAY, MARCH 27 power The Women Who Run