Note Details
Notes
- increase magnesium, potassium, and vit d intake
- decrease alcohol consumption
- hot shower before bed
- remove phone from bedroom
- no screens 1 hr before bed
- increase physical activity, at least walk every day
- 5 mins to “brain dump” and check tomorrow’s schedule before bed
- go to bed / get up at same time every day
- Box breathing. The 4 steps of box breathing include:
- Step 1: Inhale slowly through your nose while mentally counting to four. Concentrate on filling your lungs and abdomen with air. Let your body feel how air is filling your lungs.
- Step 2: Take a deep breath. Hold your breath and mentally count to four again.
- Step 3: Exhale slowly through your mouth while mentally counting to four. Concentrate on getting all the air out of your lungs at once.
- Step 4: Take a deep breath. Hold your breath and mentally count to four again.
- Return to step 1 and repeat the process until you can feel yourself becoming calmer and more relaxed.https://www.medicinenet.com/why_do_navy_seals…/article.htm
- How to trick your brain to going asleep: https://www.youtube.com/watch?v=A5dE25ANU0k
- Setting circadian rhythm by getting sunlight (even on cloudy days) in your eyes in the morning—by going outside rather than viewing through a window— when the sun is still low and then again at the end of the day works like a charm. You can find more on that here: https://hubermanlab.com/master-your-sleep-and-be-more…/