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Personal Sleep Advice English
Personal Sleep Advice English
sleep advice
By the Sleep Experts of Somnox
Somnox © 2020
Somnox © 2020
• Sleep schedules
• How much sleep you need
• How to establish a new sleep schedule
• How to fall asleep
• How to wake up
• Some General tips for sleep
• What to do when you miss your schedule
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1.
Sleep Schedule
A fixed sleep schedule can work wonders by itself. All you have
to do is go to bed and wake up at the same time each day. This
allows your body to adjust its natural rhythm.
It’s a loop of staying on your phone, getting less sleep, having less
energy and more stress the next day, and staying on your phone
to build off stress again. You’ll feel much better once you drop the
habit of using your phone in bed.
Social activities like parties can get in the way of your schedule
sometimes, but try to keep exceptions to a minimum. We’ll look
at ways to fix your schedule after a night out later in this post.
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2.
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2.1
1.
Start by setting your times in stone
Write the exact time you want to go to bed and the time you
want to wake up at down. This time should be the same for
weekdays and the weekend. Sleeping in on weekends will mess
up your natural rhythm and you won’t need it if you get enough
sleep during the week.
2.
Set a single alarm for your wake-up time
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3.
Fast for 16 hours
5:30 - 12 = 17:30
17.30 - 4 = 13:30
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3.
Tip 1.
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Tip 2.
Step 1.
Exhale completely through your mouth, making
a whoosh sound.
Step 2.
Close your mouth and inhale quietly through
your nose to a mental count of four.
Step 3.
Hold your breath for a count of seven.
Step 4.
Exhale completely through your mouth, making
a whoosh sound to a count of eight.
This is one breath. Now inhale again and repeat the cycle three
more times for a total of four breaths. If you are not getting
enough air, try it with 4-4-4 seconds first.
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Tip 3.
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200 198
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Tip 4.
Step 1.
Relax all the muscles in your face, including tongue, jaw and the
muscles around the eyes
Step 2.
Drop your shoulders as far down as they’ll go, followed by your upper
and lower arm, one side at a time
Step 3.
Breathe out, relaxing your chest followed by your legs, starting from
the thighs and working down
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If you get used to this technique, meaning that you use it every
time you fall asleep for multiple weeks, it’ll start working like
magic.
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Tip 5.
If you are having trouble falling and staying asleep, the Somnox
Sleep Robot can help. It is a device created by robotics engineer
who wanted to help their fellow family members get rid of the
sleeping pills they were taking.
Learn more
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Tip 6.
Exercise
Working out during the day helps you fall asleep much more
quickly. as it uses up your energy In turn, you will sleep more
and end up with more energy the next day. That’s the reason
regular exercise increases the energy you have available in
the long run instead of using it up. Besides that, exercise also
have a lot of other benefits.
If you’re not into sports, you should still at least take a walk or do
some lighter exercising.
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Tip 7.
Caffeine affects your body for 4-12 hours after ingesting it. This
means that having a coffee at lunch can impact your sleep,
even though they are quite a bit apart.
Eating can have just as much of an effect on your sleep. Try not
to eat anything in the last 2 hours before going to bed. You can
still drink some water if you need to.
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Tip 8.
Is your room too warm? Does light get into your room at
night? Is there a lot of noise coming in from outside? What
about your pillows and your mattress?
All these factors impact the quality of your sleep and you
should look into all of them. Sleep takes up roughly one-third
of your day and will continue doing so for the rest of your life,
so it is worth optimizing.
• Cool
• Dark
• Quiet
• Comfortable
• Stress-free
• Only used for sleep or intimate relations
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Checklist
Cool
Dark
Quiet
Comfortable
Stress-free
Only used for sleep or intimate relations
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Tip 9.
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4.
How to wake up
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5.
Tip 1
If you can’t fall asleep within 20-30 minutes of laying in bed, get
out and do something else for 15 minutes, then try again.
Tip 2
Some people focus better in the mornings; others function best in
the evenings. Adjust your schedule accordingly.
Tip 3
If you work from home or don’t have many social distractions, it
might be worth looking into polyphasic sleep. Polyphasic sleep
is about sleeping multiple times a day (taking a nap is the most
common form of polyphasic sleep) to reduce the time spent
sleeping while maintaining energy levels.
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Tip 4
The best positions for sleep are flat on your back or your side.
Depending on circumstances, some others might work well
too. Sleeping on your stomach is generally considered the worst
position, as it puts a lot of pressure on your body and strains your
back.
Tip 5
Calming sounds or white noise can help you fall asleep. There are
lots of websites or apps that allow you to play forest sounds, rain,
or static noise.
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6.
Sometimes life gets in the way of sleep. There are two ways of
getting back on track after:
However, if you missed more than half of your sleep, try to stay
awake for the whole night. Then treat your sleep time as if you
were adjusting to a new schedule. Fast for 16 hours before your
next wake-up time or at least try to skip dinner. Have a coffee in
the morning so you can stay awake during the day.
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