S A U N A I E Presents Get Your Sleep

Q u o t e s: It's Possible to Climb to the Top Without Stomping On Other People

2nd: Be Thankful For Each day. Everyday has it's own Blessings

S e g m e n t: Get Your Sleep

What Does Insufficient Sleep Do:

- Leads to Weight Gain

- Reduces Brain Function

- Decreases Muscle Memory

- Causes Mental Health issues

- Increases Chances of Disease

How to Fix This:

The 10,10,4,3,2,1 Method

1. 10 Minutes of Sunlight

- Every morning, view the sunlight for 10 mins

- Viewing a low solar angle sets your Circadian Rhythm, Making it Easier to Fall Asleep at Night

- Make a 10 Min. Morning Walk With Sunlight apart of your Morning Routine.

2. 10 Hours Without Caffeine

- Drinking coffee or any Caffeine as well as Pre-workout after 12pm are disrupting the Quality & Depth of your Sleep at Night.

- Caffeine's half-life is 6 hours, so an afternoon coffee is still in your system at 11pm.

- Aim to cut off Caffeine at least 10 hours before bed.

3. 4 Hours Without Exerecise

- Intense Exercise too close to bed keeps Cortisol Levels High, Making it Harder to Fall Asleep.

- Aim to Exercise in the Morning if you can.

OR

- At least schedule your workouts so they aren't within 4 hours of your Bedtime.

4. 3 Hours without Food

- When you digest Food, your body's internal Thermostat Heats Up.

- But your body's temperature needs to DROP to fall asleep.

- Cut off food 3 hours before bed to improve the quality of your Sleep & Hormone Health.

5. 2 Hours Without Work

- Your mind needs Time to Rest & Wind Down before You Go to Sleep.

- Be done with your Work at least 2 hours before bed, & find a nightime routine that allows you to wind down & Relax

6. 1 Hour without Blue Light

- Blue light from your devices signals to your brain it's time to be alert & awake.

- This disrupts your ability to fall asleep.

- Cut off screens at least an hour before bed, or at least invest in blue light glasses.

If you follow these tips & aim for 6-8 hours of sleep a night, Your brain & body will feel better & will thank you.

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