LIMIT BLUE LIGHT EXPOSURE A FEW HOURS BEFORE GOING TO SLEEP
KEEP THE ROOM COOL
KEEP THE ROOM AS DARK AS POSSIBLE
IF YOU CAN HOLD YOUR HAND UP IN FRONT OF YOU AND SEE IT, IT'S NOT DARK ENOUGH
FIND A WAY TO RELAX YOUR MIND (BREATH WORK, MEDITATION, GRATITUDE, POSITIVE THOUGHTS...)
AIM TO GO TO SLEEP AND WAKE UP AROUND THE SAME TIME EVERY DAY
TRY TO DO THE SAME THING EVERY NIGHT TO PREPARE FOR BED (ROUTINE)
BENEFITS OF SLEEP
SPEEDS UP RECOVERY PROCESS
REDUCES RISK OF INJURY
HELPS BUILD MUSCLE
ENHANCES FOCUS
HELPS STORE INFORMATION
LIKE A SKILL OR PLAY YOU LEARNED THAT DAY
IMPROVES OVERALL PERFORMANCE
HOW IT WORKS
YOU GO THROUGH MULTIPLE SLEEP CYCLES EACH NIGHT
SLEEP CYCLES
STAGE 1
AWAKE TO LIGHT
STAGE 2
LIGHT
STAGE 3
DEEP
MUSCLES GROW
BODY REPAIRS ITSELF
STAGE 4
REM
PROCESSING & STORING
SKILL DEVELOPMENT
NAPS DON'T COUNT. DURING A NAP YOU GENERALLY SPEND MOST OF YOUR TIME IN STAGES 1 & 2. THIS MEANS YOU GET LIGHT RECOVERY BUT YOU MISS THE REALLY IMPORTANT STUFF IN STAGES 3 & 4.
NAPS CAN ALSO MESS WITH YOUR SLEEP THAT NIGHT. IF YOU DO END UP TAPPING INTO STAGES 3 & 4 DURING YOUR NAP YOU WILL MESS WITH YOUR CIRCADIAN RHYTHM. YOUR BODY NOW THINKS THAT IT ALREADY GOT THOSE STAGES OF SLEEP DURING THE DAY EVEN IF YOU ONLY GOT 1/10TH OF WHAT YOU NEED.
IMPROVING SLEEP QUALITY
SET A NIGHTITME ROUTINE
GO TO SLEEP AND WAKE UP AROUND THE SAMW TIME EVERY DAY
IMPROVE YOUR SLEEP ENVIRONMENT
LIMIT BLUE LIGHT (CORTISOL RELEASE)
(STRESS HORMONE)
LIMIT BLUE LIGHT
BLUE LIGHT COMES FROM OUR PHONES, TVS, COMPUTERS...
WHEN YOU STARE AT BLUE LIGHT YOUR BODY RELEASES A STRESS HORMONE
(CORTISOL)
THIS HORMONE WAKES YOU UP/ KEEPS YOU FROM FALLING ASLEEP
ROOM TEMPERATURE
KEEP THE ROOM COOL
AROUND 65-68 DEGREES F
ROOM LIGHTING
THE ROOM SHOULD BE COMPLETELY DARK
IF YOU HOLD YOUR HAND A FOOT AWAY FROM YOUR FACE AND YOU CAN SEE IT THEN ITS TOO LIGHT
NIGHT SHIFT FOR BLUE LIGHT
IF YOU ARE EVER IN BED AT NIGHT AND WONDERING WHY YOU AREN'T TIRED/CAN'T SLEEP, IT MAY BE FROM THE BLUE LIGHT ON YOUR ELECTRONICS
HERE IS A VIDEO SHOWING YOU HOW TO TURN YOUR NIGHT SHIFT ON TO CHANGE THE BLUE LIGHT TO YELLOW LIGHT
DO YOUR BEST TO LIMIT BLUE LIGHT A FEW HOURS BEFORE YOU PLAN TO GO TO SLEEP
