sleep smarter book

sleep smarter book

Habits  that I incorporated after reading the book:

  • no gadgets in bedroom after 8 pm,
  • no reading in bed,
  • go to bed before 10.30 pm.

Things I learned from the book:

  • Key factors that affect sleep negatively: 
    • unbalanced diet (macro and micronutrients),
    • hormone balance,
    • lack of exposure to sunlight,
    • not being active physically,
    • low magnesium level,
    • high stress level,
    • exposure to ‘blue’ light from gadgets 1-2 hours before bedtime.   
  • Sleep deprivation > low testosterone > lowered libido > depression > erectile disfunction,
  • Sleep deprivation > reduced activity in the frontal cortex > decreased ability in evaluation, self control, rational decision-making,
  • Waking up in the middle of the night. There can be several potential issues:
    • abnormal hormone cycles,
    • not optimal nutrition, 
    • lack of physical activity,
    • exposure to ‘blue’ light(gadgets),
    • not blacked out bedroom.

Habits  that will incorporate in my life by the end of 2020:

  • go to bed before 9.45,
  • meditation or any other activity to improve focus and deal with stress.

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