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๐Ÿ”ฅ๐Ÿ• ๐ญ๐ข๐ฉ๐ฌ ๐Ÿ๐จ๐ซ ๐š ๐›๐ž๐ญ๐ญ๐ž๐ซ ๐ง๐ข๐ ๐ก๐ญ ๐จ๐Ÿ ๐ฌ๐ฅ๐ž๐ž๐ฉ๐Ÿ”ฅ


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You don't need experts to tell you that good sleep influences your wellbeing, right?

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You are familiar with the grogginess that comes with a bad night of sleep.

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You know exactly how many coffees you will need to overcome a night of overthinking, dreading doubts, grudge-holding, and ceiling staring.

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You are also painfully aware that you are not the most lovable you if you don't get enough sleep. Your patience is super thin, and you cross your fingers that everything else goes smoothly in your day.

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H๐จ๐ฐ ๐œ๐š๐ง ๐ฒ๐จ๐ฎ ๐ญ๐ซ๐š๐ข๐ง ๐ฒ๐จ๐ฎ๐ซ๐ฌ๐ž๐ฅ๐Ÿ ๐Ÿ๐ซ๐จ๐ฆ ๐ง๐ข๐ ๐ก๐ญ-๐จ๐ฏ๐ž๐ซ๐ญ๐ก๐ข๐ง๐ค๐ž๐ซ ๐ญ๐จ ๐›๐ฅ๐ข๐ฌ๐ฌ๐Ÿ๐ฎ๐ฅ-๐ฌ๐ฅ๐ž๐ž๐ฉ๐ž๐ซ?

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Here 7 simple tips to implement to help you get there!

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1 - ๐‘ณ๐’๐’˜๐’†๐’“ ๐’•๐’‰๐’† ๐’•๐’†๐’Ž๐’‘๐’†๐’“๐’‚๐’•๐’–๐’“๐’† ๐’๐’‡ ๐’•๐’‰๐’† ๐’“๐’๐’๐’Ž: sleeping in a cooler room helps the body embracing the natural rhythm of wake/sleep, and also improves the melatonin levels (the sleep hormone)

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2 - ๐‘ฌ๐’‚๐’“๐’๐’š ๐’…๐’Š๐’๐’๐’†๐’“: you can experience the best rest when your body is not busy digesting your last meal. Ideally, you should have your dinner 3-4 hours before bedtime

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3 - ๐‘ซ๐’ ๐’†๐’๐’๐’–๐’ˆ๐’‰ ๐’†๐’™๐’†๐’“๐’„๐’Š๐’”๐’† ๐’…๐’–๐’“๐’Š๐’๐’ˆ ๐’•๐’‰๐’† ๐’…๐’‚๐’š: if you get to bed with an excess of energy in your body you will most likely feel restless and experience difficulties calming down. If you have an adequate amount of exercise, you have better chances of falling asleep quicker and sleep deeper (did you know that if you have too much energy in the body, you are more prone to move into overthinking and become emotional?)

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4 - ๐’๐’Š๐’Ž๐’Š๐’• ๐’†๐’๐’†๐’„๐’•๐’“๐’๐’๐’Š๐’„๐’” ๐’ƒ๐’†๐’‡๐’๐’“๐’† ๐’ƒ๐’†๐’…: not being around bright lights will help to fall asleep more easily, and it will also help you not getting into the "only one more video" trap

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5 - ๐’๐’‚๐’Ž๐’† ๐’‡๐’†๐’˜ ๐’•๐’‰๐’Š๐’๐’ˆ๐’” ๐’š๐’๐’– ๐’‚๐’“๐’† ๐’ˆ๐’“๐’‚๐’•๐’†๐’‡๐’–๐’ ๐’‡๐’๐’“ ๐’‚๐’ƒ๐’๐’–๐’• ๐’•๐’๐’…๐’‚๐’š: super simple exercise, that you can do on a notepad or just in your mind before closing your eyes to set a positive tone to your sleep.

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6 - ๐’…๐’ ๐’”๐’๐’Ž๐’† ๐’ƒ๐’“๐’†๐’‚๐’•๐’‰๐’Š๐’๐’ˆ ๐’†๐’™๐’†๐’“๐’„๐’Š๐’”๐’†๐’”: when we breathe deeply, we are able to reduce the heartbeat rate and the body will automatically relax

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7 - ๐’„๐’“๐’†๐’‚๐’•๐’† ๐’‚ ๐’๐’Š๐’ˆ๐’‰๐’• ๐’“๐’๐’–๐’•๐’Š๐’๐’†: doesn't have to be complicated but an evening routine allows you to create the time and space to physically and mentally decompress after a long day, and it will help you settle for the night quicker.

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Yo, good sleep is cool!

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