#Sleep Tips

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

💤⬇️My four best tips on getting to sleep ⬇️💤 1. Sunglasses on the drive home- starts to settle your brain and is blocking the daytime blue light. 2. Black out blind- regardless of how you think you sleep, you will sleep better in complete darkness 3. Cognitive shuffling- think of a random object, visualise it, and think of a new object that starts with the last letter of the previous object- remember to keep it random. 4. Have a bedtime audiobook or podcast- one that you have either listened to before, or don’t really have any interest in. After having it on for a few nights in the background, hearing it will send you straight to sleep! #sleeptips #doctor #health #medicine #sleep #sleephacks #howtosleep #melatonin

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

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

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

You think sleeping 8 hours at any time is enough? Your body has an internal clock that expects sleep around 11pm–7am (for most people). Sleep outside that window and you create circadian misalignment — your hormones, core temperature, and cellular repair all run on a schedule you just ignored. The hours count. The timing counts more. Here’s what consistently sleeping on a delayed schedule actually does to you: — Raises your risk of heart disease and high blood pressure — Reduces insulin sensitivity, sometimes to prediabetic levels — Disrupts over 97% of your normally rhythmic genes — Increases depression and anxiety risk independent of sleep duration You can sleep 8 hours and still do damage. The clock doesn’t care about your hours. It cares about when. How to fix it: ☀️ Morning sunlight within 1–2 hours of waking. 30+ minutes. This is the most powerful tool you have. 🌙 Dim your lights 2–3 hours before your target bedtime — not your current one. 💊 Low-dose melatonin (0.5–2mg) taken 1.5–6 hours before your current sleep time — not at bedtime. ⏰ Pick a wake time and protect it. Weekends included. Your circadian rhythm is trainable. But you have to stop treating sleep timing like it doesn’t matter. 💬 Comment if this is your schedule. 📌 Save this — your future sleep will thank you. 👉 Follow @drjoshisleep for more sleep science.​​​​ #sleeptips #sleephealth #sleepbetter #wellrested #circadianrhythm

This one is for all my students struggling with their sleep schedule😴😴 Uni can be tough and demanding but you’re not doing yourself any favors by skipping out on sleep! Sleep is absolutely necessary to have efficient cognition, mood regulation and energy throughout the day - obvious I know but you’d be surprised just how noticeable the difference is once you start sleeping properly. It takes 3 days to reset your circadian rhythm and only a few more to turn that new sleep habit into the norm. All you need to put in is a bit of effort and dedication but it’s very very doable and worth it in the long run Drop any of your favorite sleep tips in the comments below let’s try and help each other out as much as possible!! #sleeptips #howtosleep #circadianrhythm #sleepschedule

📌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

Some tips on getting better sleep 🙂

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 many hours do you sleep? #sleep #health #skincare

What time do you normally go to sleep? #sleep #health #sleeping