How Do You Get Amazing Sleep?

For the past week, I’ve been getting off my Mac and iPhone 2–3 hours before bed and it’s been ridiculously difficult. I did it because I knew I wasn’t getting enough sleep. If I kept scrolling through Instagram in bed before falling asleep, I would deprive myself of sleep more and more, wake up groggy, struggle in the morning for caffeine, not perform well in the gym or work, and complain to myself that “I messed up because I only got [insert number] hours of sleep”, “I missed a few reps because I didn’t get enough sleep”, and a bunch of other excuses. Fix your day by fixing your sleep. You probably know this, but here’s how I implemented it without feeling like I’m disconnected from social media.
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Workout in the early morning (or after work), spend whatever time I need to spend on social media in the mid morning to the afternoon, do as much work as possible on my Mac or iPhone from morning till 5 PM, put my Mac in my backpack, turn on “do not disturb” on my phone, set my SleepCycle app to 5 AM, prepare my stuff for the morning, and fall asleep like a baby. It’s a simple, sustainable, and effective routine.
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[1] Wake up before the sun rises so you have enough time to expose your body to as much sunlight as possible to secrete optimal serotonin (regulates appetite, metabolism, mood, and melatonin for drowsiness at night).
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[2] Maximize availability of cortisol during the morning and mid afternoon for greatest alertness, greater productivity, and better mood.
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[3] By sundown, cortisol will naturally fall off and your body will secrete more melatonin, making you drowsier at the right time (assuming you didn’t raise cortisol by being in front of artificial blue light from your phone).
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[4] Fall asleep naturally and more deeply for intense recovery, less morning “bloat”, better gym performance, and, most importantly, a more aesthetic morning physique.
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References
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[1] https://www.ncbi.nlm.nih.gov/pubmed/23841684
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/

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