#Sleep Better

Use this hack TODAY to get a better night’s sleep TONIGHT 😴 You’ve probably heard a lot about the research behind getting sunlight right after you wake up in the morning to reset your circadian rhythm. But, how much do you need!? Use the 5-10-20 Rule: ☀️ If it’s sunny, you need 5 minutes. ☁️ If it’s cloudy, you need 10 minutes. 🌧️If it’s raining, you need 20 minutes. Let me know in the comments if you’re going to try this 👇 #melrobbins #melrobbinspodcast #sleephack #sleepbetter #morningroutine

For some of my favorite things I use to elevate my sleep comment “sleep” and I’ll send a link over Let me say this first. I understand everyone is bioindividual. Some have babies, some work night shifts, some just can’t make these hours work. And that’s ok. This is not to scare anyone or say if you don’t do this you will not be healthy. This is for educational purposes to try help us feel better through sleep and create healthy sleeping habits that can make our body thrive! If this doesn’t work for you that’s ok! Check out more things you can do below Here are 8 tips that can help with your sleep 😴 1. Maintain a Consistent Schedule: Try to go to bed and wake up at the same time every day, even on weekends. 2. Create a Relaxing Bedtime Routine: Develop calming rituals before bedtime, such as reading, meditating, or taking a warm bath. 3. Keep Your Bedroom Comfortable: Ensure your bedroom is dark, quiet, and at a comfortable temperature to promote quality sleep. 4. Limit Screen Time Before Bed: Avoid screens (phones, tablets, TVs) at least an hour before bedtime, as the blue light can interfere with your sleep. 5. Be Mindful of Your Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can disrupt sleep. 6. Get Regular Exercise: Engaging in regular physical activity can help you fall asleep faster and enjoy deeper sleep. 7. Manage Stress: Practice stress-reduction techniques such as deep breathing, yoga, or mindfulness meditation to calm your mind. 8. Invest in a Comfortable Mattress and Pillows: A comfortable sleep environment can make a significant difference in your sleep quality. (If you want to know which ones we got send me a dm) Disclaimer: this is not medical advice it’s for educational purposes only, always seek advice from your health practitioner for any health related problems #sleep #sleepaid #sleeptips #health #healtheducation #healthy #healthylifestyle #healthyliving #nontoxic #nontoxicliving #clean #cleanliving #holistic #holistichealth

How to fall asleep fast when your mind doesn’t want you to. Yang Mun. #sleep #usahealth #wellness #healthybodyhealthymind #wellnessjourney #newyork

5 easy things you need to be doing if you want better sleep!!!💤 #5 Turn off overhead lights and bright lights in the evening. #4 Phones and TV away or off. You know what? Keep your phone in another room. #3 Have your last meal 2-4 hours before sleeping. #2 Room temp between 68 and 72 degrees. #1 And wear an eye mask!! SEND this to a friend who needs BETTER SLEEP 👈🏼 #doctor #sleep #5things #sleeproutine #learnoninstagram

💭 How many hours do you actually sleep? 😴 Most people don’t realize this… 👉 Less sleep = low focus, low energy 👉 Too much sleep = lazy mind, slow thinking The sweet spot? 7–8 hours. That’s where your brain works best, your body recovers, and your life stays on track. Fix your sleep… and you’ll fix half your problems. 🔔 Follow @bookwises for more..! Keywords: sleep routine, productivity, focus, mental health, daily habits . . . . #selfimprovement #productivity #sleepbetter #mentalhealth #growthmindset

📌Day 240 of 366: The 10-5-4-3-2-1 Sleep Method🍃 I know you’re juggling a million things, but let’s set some sleep habit straight 👇 ✨Avoid caffeine 10 hours before bed. It helps you fall asleep faster and stay asleep. ✨I get that life is busy, and you’re always on the go. Cut back on drinking large amounts of water 5 hours before bed to prevent bathroom breaks at night which might disrupt your sleep -wake cycle. ✨You’ve worked hard all day, and now it’s time to unwind. Begin winding down your evening routine 4 hours before bed. This helps you transition from your busy day to a restful night. ✨I know the late-night snacking and a glass of wine might be tempting, but finishing your last meal and avoiding alcohol 3 hours before bed allows your body to digest properly and avoids any discomfort during sleep. ✨You deserve a break. Make it a rule to stop working and finish any household chores 2 hours before bed. Stop trying to be a super woman This gives your mind , body & nervous system to relax. ✨We all love our screens, but they can be a sleep thief. Turn off your devices 1 hour before bed to reduce blue light exposure which and interfere with your sleep hormone (melatonin) . Opt for relaxing activities instead. You’ve earned this peaceful wind-down. ✨As soon as your alarm goes off, get up without hitting the snooze button. It helps set a consistent wake-up time, making it easier to fall asleep and wake up feeling refreshed. If you follow these simple yet effective steps, you can improve your sleep quality and wake up feeling rejuvenated. Our ‘Mindful Living and Self-care Challenge,’ is coming this October🤸‍♀️. It’s going to be a fantastic opportunity to dive deeper into wellness. Registration opens soon, so keep an eye out and be ready to grab your spot With health & happiness Dr Peculiar 💜 . . #selfcare #sleeproutine #wellness #sleeptips #nervoussystem #nervoussystemregulation #sleephygiene #mentalhealth #stressmanagement

5 ways to support sleep 👇🏼 fist, comment SLEEP for a full breakdown of the importance of sleep + my deep sleep tips + my fav magnesium 1. using lavender oil as a sleep scent calms the nervous system and spraying it at the same time every night tells your body and brain it’s time to start winding down 2. not using overhead lights and instead using soft warm lighting or red light if you can helps the body naturally produce melatonin 3. I’ve been taking this magnesium formula from @ancientnutrition, and it has made me have some of the best sleeps ever, it combines four highly bioavailable forms of magnesium plus ashwagandha root extract to support restorative sleep and alleviate stress and let me tell you it WORKS 4. winding down properly gives the body time to down regulate and prepare for a more restful sleep 5. avoiding screens before bed reduces blue light which helps the body produce melatonin and reading or journaling instead is less stimulating + more calming for the nervous system Ancient Nutrition Paid Partner #ad #sleep #hormonebalance #balancedhormones #holistichealth

Most people think that REM sleep is the most important stage of sleep, but no one talks enough about about deep sleep, or slow-wave sleep. Deep sleep is a true super power; get it right and you will get most of your life right. Am for at least 1-2 hours of deep sleep every night. Naji #deepsleep #howtosleepbetter #howtoimprovesleep #sleeptips

Fix your sleep with these simple steps… Sleep quality is one of the most critical aspects of a healthy and vibrant life… Optimizing your light environment and limiting phone exposure before bedtime will significantly improve your sleep quality… I strongly believe improving your sleep quality will result in a much better quality of life… Welcome to #theremembering 🏹

How To Fall Asleep Faster and get better rest. #sleephygiene #fallasleep #howtofallasleep #sleeptips #sleepproblems #sleepanxiety #sleepcoach

Best sleep tips explained 💤👇🏻 1. Get natural morning light in your eyes : This sets our circadian rhythm (our 24h clock) so your body knows it’s the morning and therefore will know when it’s nightime and time to sleep ! 2. Activate the red light filter on your iPhone after sunset : Settings > accessibility display & text size » color filters » color tint > intensity and hue turned all the way up Then back to accessibility > accessibility shortcuts > color filters Press the side button 3 times and it turns on/off! Helps to limit blue light exposure which messes with our sleep :) 3. Stop eating 2-3h before bed : insulin interferes with melatonin production allow your body to digest the food before sleeping so you can get deep sleep! 4. Dim your lights after sunset : Overhead lights are too harsh and mimick the sun (lots of blue light emitted) which confuses our brain. Stick to dim / red lights 5. Put your legs up the wall for 5min before you sleep : Promotes circulation 8 lymph flow and is amazing to relax the mind, it makes you want to take deep breaths and calm down ! 6. Take a hot shower/bath before bed : This will improve sleep by helping to lower your core body temperature, which signals your brain it’s time to sleep. 7. Get outside at sunset : The sun rays emitted at this time (red/orange hues) communicate with our brain that it is time to sleep soon and to start producing the right sleep hormones. 8. Avoid overstimulation before you sleep : A book, talking, showering, etc- anything that will NOT stimulate your mind, you want to unwind before you sleep! #sleeptips #sleephack #sleepwell

Do this before bed for better sleep 😌 #health #sleep #workout #pain #wellness