Use 1–2–3 routine for bed: <ul><li>Avoid phone screens 1 hour before bed</li><li>Avoid stimulating work 2 hours before bed</li><li>Avoid eating 3 hours before bed</li></ul>This puts your mind in a relaxed state and allows you to fall asleep easily.

Here’s how you can improve your sleep

Are you part of 85% of people who feel tired every day?This is due to a lack of energy. Low energy can lead to:<ul><li>Depression</li><li>Poor Health</li><li>Weight Gain</li><li>Lack of Focus</li><li>Impaired Memory</li><li>High Stress Levels</li></ul>So how do you raise your energy levels? Here are 4 easy tips to fix your fatigue.

Introduction 

Want to fix your melatonin production and sleep easier?Avoid artificial light 1 hour before bed.The blue light from electronic devices such as computers, mobile phones or TV decreases the production of melatonin.If it’s unavoidable, use blue-light-blocking glasses.

Many think they need the energy to exercise. But the truth is they need to exercise to have energy.Aim for 20 mins of physical exercise, 3 times a week.Go on walks regularly, meditate or do yoga/stretching. Just do whatever activity excites you. But don’t be lazy.

4. Fix your physiology

Sleep has 5 cycles:a. Wake/Alertb. N1 (Light Sleep)c. N2 (Deeper Sleep)d. N3 (Deepese Non-REM sleep)5. REM (Rapid Eye Movement)Each one is 90 minutes on average.This is crucial for maintaining your memory, energy and body recovery.

1. Fix your sleep cycle

Your energy is influenced by your circadian rhythm. This rhythm is influenced by melatonin (a hormone). Your melatonin is affected by your light exposure.More light = Less Melatonin = Easier to stay awakeLess light = More Melatonin = Easier to sleep

2. Fix your rhythm

We all know that caffeine helps you stay awake.But very few of us know that caffeine stays in your system for up to 10 hours!So, if you have coffee at 1 pm, you can still feel it at 11 pm.This not only affects your sleep quantity and quality. Cut caffeine 10 hours before bed.

3. Fix your caffeine use

This is crucial for maintaining your memory, energy and body recovery. Here’s how you can improve your sleep Your energy is influenced by your circadian rhythm. This rhythm is influenced by melatonin…

2. Fix your rhythm

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Melatonin

The Circadian Rhythm

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