Eee kk @FitFounder Sleep cheat codes | know at 43 that | wish | knew at 23: FIX YOU SLEEP 284 Retweets 1.4K Likesey KCCR) @FitFounder 1. No alcohol | used to be a one drink every other night type of guy. Since eliminating alcohol I've observed that | go to sleep faster and have seen massive improvements in my deep sleep, REM, heart rate & recovery. Not drinking alcohol is a net positive for better sleep.#£@. DanGo® ms @FitFounder 2. Mouth Taping Mouth breathing puts you in a state of litlaimelm@ ili iale It also puts you at higher risk for sleep disorders like snoring, sleep apnea & hypopnea. Taping my mouth at night helps me breathe through my nose allowing for deeper sleep with minimal (ol auleldielacnEee cy) os @FitFounder 3. Blue light blockers Blue light messes with your body's ability to prepare for bed because it blocks a hormone called melatonin that makes you sleepy. If | look at screens at night | put ona pair of blue light blockers because it helps my body to sleep faster.ee KCCh @FitFounder 4. No caffeine 12 hours or more before bed | am sensitive to caffeine so | drink one cup 1.5 hours after waking in the morning & have a decaf in the eVan-laaelo) an | found having coffee in the afternoons causes massive sleep disruptions at night.see akc y) @FitFounder 5. The 321 Method | don't eat 3 hours before bed to sleep deeper. | don't drink water 2 hours before bed to help me avoid waking up & peeing. | stay away from all forms of cognitive stimulation 1 hour before bed by reading a book to help turn my brain olaney KCCR) @FitFounder 6. Environment Environment is the hand that shapes (olVTam loa \Vele le | set my temp to 68 degrees Fahrenheit, black out my room, | have a firm mattress, a firm pillow & weighted blanket. Your environment is evergreen. Set it up once to help you put good sleep on automatic.Eee cry) @FitFounder 7. Morning sun exposure Every morning | take my newborn daughter outside to get some sun. The sun resets your circadian rhythms for the day. Aim for at least 10 minutes of sunlight, or 15 to 20 minutes if it's overcast or you're getting light through a window.ey KCCR) ms @FitFounder 8. Supplements About 1 hour before bed | take: - 200mg Magnesium L-threonate - 5Omg Apigenin - 5 grams of glycine This helps my body relax and helps me get to sleep faster. Shout out to @hubermanlab for the supplement recommendations.Eee cy) @FitFounder 9. Increased electrolyte intake | used to wake up to pee but after increasing my sodium intake using electrolyte powders (or sea salt) I've CiTaaliarcixcxe mantel maleic) VA Sodium promotes the release of vasopressin (an antidiuretic hormone) that supports deep sleep.Eee cy) @FitFounder For 20+ years I'd wake up multiple times at night. Thanks to this routine | sleep straight into the morning. Hope this helps improve your sleep.a # ey kero) @FitFounder If you like content like this, follow me here on LinkedIn and hit the notification bell on my profile for daily updates.