Better Sleep + Naps

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Sleeping:• Meditate before you sleep

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Sleeping:
• Meditate before you sleep. Some people benefit from calming their state of mind before they sleep.
• Pretend that you're dreaming
• Stay still for 15 minutes
• Move your eyes up down, side to side until your eyes get tired and you start to fall asleep
• Turn the ac to a colder temperature. It helps you sleep better.
• Blink until you sleep
• Massage around your eyes
• Drink tea or something warm. For most people, chamomile tea works best.
• Switch off devices 30 min before sleeping
• Don't nap through the day. Only sleep when you truly feel tired.
• Do breathing exercises like the 4-7-8 method
• Do muscle relaxing exercises like flexing from your toes to your torso
• Try listening to asmr or chill instrumental music
• Stretch out your legs and arms (use example above)
• Make sure your room is completely dark
• Workout before you sleep. Sometimes physical exercise helps people sleep better. For me it works best when I use a treadmill.
• Don't sleep on an empty stomach
• Try using a lavender scented candle. The scent helps you calm your mind.
• Get a cold cloth and wipe you face in it. For some people it works in reverse so you can try using a hot towel too.
• Almonds, oatmeal and cherries can help you fall asleep. Tbh idk if that's a proven fact I just read it somewhere but feel free to try it out.
• Take a warm shower before you sleep
• Don't use your bed for anything else but sleep
• To help yourself sleep, imagine a giant chalkboard and imagine writing numbers on it

Naps:
Napping for...
10-20 minutes boosts...energy and alertness
60 minutes boosts...remembering new information
90 minutes boosts...memory and creativity
If you need a serious boost, drink a cup of coffee the nap for 15-20 minutes for the caffeine to metabolize and give you energy.

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