Day 20: Sleep Better Routine 😴 Calm Mind, Deep Sleep
Автор: Life Upgrade Tips and information
Загружено: 2025-10-30
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Day 20: Sleep Better Routine 😴 Calm Mind, Deep Sleep
Create a calm pre-bed routine to boost melatonin, relax your nervous system, and fall asleep faster: cut screens, sip chamomile, read or meditate, then lights out on time.
Plan:
• 9 PM – Switch off screens 📱 to reduce blue light and avoid mental stimulation before bed.
• 9:15 PM – Chamomile tea ☕ to promote relaxation; chamomile contains apigenin with mild sedative effects.
• 9:30 PM – Read or meditate for 15–20 minutes to lower stress and prepare the mind for sleep.
• 10 PM – Sleep 😴 at a consistent time to strengthen the body’s circadian rhythm.
Pro Tip:
Keep the bedroom cool, dark, and quiet; avoid caffeine for at least 6 hours before bedtime for better sleep quality.
Super Tip:
Use the 10-3-2-1 rule: no caffeine 10h, no heavy meals/alcohol 3h, stop work 2h, and no screens 1h before bed.
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