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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.
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Here’s how you can improve your sleep
Use 1–2–3 routine for bed:
- Avoid phone screens 1 hour before bed
- Avoid stimulating work 2 hours before bed
- Avoid eating 3 hours before bed
This puts your mind in a relaxed state and allows you to fall asleep easily.
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2. Fix your rhythm
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 awake
Less light = More Melatonin = Easier to sleep
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4. Fix your physiology
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...
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3. Fix your caffeine use
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.
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Introduction
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:
- Depression
- Poor Health
- Weight Gain
- Lack of Focus
- Impaired Memory
- High Stress Levels
So how do you raise your energy...
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1. Fix your sleep cycle
Sleep has 5 cycles:
a. Wake/Alert
b. 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.
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CURATED FROM
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I have total faith in you.Make use of your strengths,And lean into your greatness.Do it with courage,And surprise us all! Connect with me on instagram @the.appiness
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Many e-readers are backlit with blue frequencies of light, which can fool the brain into thinking that it’s still daytime.
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