If it takes 21 days to instill a new habit, let’s get started with the most important foundation to your health = sleep
Summary of 21 days
Day 1
– Go To Bed!
– No tech 90 – no tech 90 minutes before you go to bed
– Blue blocking glasses to eliminate blue light
– F.lux https://justgetflux.com/ for MAC computers
Day 2
– Get outside in the morning
– Circadian rhythms https://www.verywellhealth.com/the-science-of-circadian-rhythms-3014832?print
Day 3
Planning your sleep schedule
Day 4
Benefits of sleeping in a cool room – 60 and 67 degrees
Day 5
Go Dark https://amzn.to/2tb1xbK
Day 6
Sleep noise-white noise, brown noise, pink noise, blue noise
Day 7
That’s right, if you don’t sleep you will die
Day 8
So how much sleep do you really need?
Day 9
Normal Sleep Cycle & Circadian Rhythm Should Look Like & What Happens When It Breaks
Day 10
Sleep deprivation and weight gain
Day 11
Sleep deprivation and hormone imbalance (a deeper dive, this is important!)
Day 12
Sleep and Testosterone
Day 13
How Sleep Affects Mental Health
Day 14
Everything is connected
Day 15
Keep Consistent Sleep and Wake Cycles
Day 16
Yes – sleeping colder matters!
Day 17
How does alcohol affect your sleep?
Day 18
Understanding sleep stages
Day 19
Turning off your mind
Day 20
Yes, you can sleep too much
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