614: How To Improve Sleep Quality & Duration (Works Fast)

Enter our FREE airpods giveaway on our instagram @ Colossusfit Summary of episode: In today's episode we give you every tip and hack to ensure you improve your overall sleep quality and duration. Listed points and subtopics: Have a set bedtime/ wakeup A good sleep starts during the dayMorning Light Exposure: Get exposure to natural light soon after waking up to help regulate your body's natural sleep-wake cycle.Regular Exercise: Engage in regular physical activity, but avoid vigorous exercise close to bedtime.Healthy Diet: Eat a balanced diet with regular meal times and avoid heavy meals, caffeine, and alcohol close to bedtime.Stress Management: Manage stress through techniques like mindfulness, yoga, or journaling to prevent it from impacting your sleep.Limit or stop naps * w/ small exceptions3. Have some degree of a wind down routineAvoid stimulating activitiesLimit blue light4. 3/2/15. Caffeine / alcohol cut off times6. Supplement w magnesium - Magnesium Bis-Glycinate few hours before bed7. Sleep environmentEnsure your bedroom is conducive to sleep: cool, quiet, and dark.Use blackout curtains or a sleep mask if necessary.Set a comfortable room temperature 65-68 is best8. Don’t force sleepIf you don’t fall asleep in a reasonable time it’s better to get up and let yourself feel sleepyI like to read (Ex. of getting to bed at the right time)9. Be consistent and keep working at itThanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show