Learn more about personaldevelopment with this collection
How to write clearly and concisely
How to use proper grammar and punctuation
How to structure a business document
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. Cut caffeine 10 hours before bed.
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MORE IDEAS ON THIS
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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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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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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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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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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262 reads
CURATED FROM
CURATED BY
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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- Get rid of caffeine after 4:00 pm. Caffeine stays in your system for up to six hours.
- Stay hydrated. Dehydration can make you feel sluggish and tired when you want to be awake.
- Decide when the workday ends. Establish a cut...
Don't Drink Any Caffeine or Alcohol
Stay away from caffeine as much as possible in the hours before sleep—or even in the afternoon if you can help it.
While alcohol may seem like it helps you fall asleep, it won't give you the kind of deep sleep your body needs. If you drink, do it a few hours before you go to...
The best time for brain work
- Your brain will be most alert between 10 AM and 3 PM. That is when your best work or learning is done.
- If you still don't feel awake, you may need even more early sunlight. You need at least 1 hour of daylight exposure outside to reduce sleepiness and stay happy and productive thro...
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