5 night habits define your days!

“We are what we repeatedly do. Excellence, then, is not an act, but a habit”, Aristotle.

In 2023, it is estimated that drowsy driving resulted in approximately 100,000 crashes in the United States. These crashes led to over 71,000 injuries. For the same reason, 684 people died in 2021.

Sleeping well is just as crucial as eating healthy and exercising. Yes, those peaceful hours are your superpower for a vibrant life!

Don't lose money.

Gibson and Shrader's study shows that sleeping an extra hour a week can boost your earnings by 1.1% quickly and 5% over time. Studies also link 8 hours of sleep to the highest productivity. Sleep deprivation increases in fatigue and deterioration in cognitive performance.

Impaired memory and reduced ability to learn new things.

Due to your hippocampus shutting down, you will experience a 40% deficit in your brain with respect to its ability to make new memories when you're sleep-deprived.

Consistency is king.

Regular bedtime routine. It's like magic for our sleep - earlier bedtimes, quicker sleep onset, fewer wakeups, and longer sleep duration. Consistency in sleep schedules helps regulate the body's internal clock, leading to improved sleep efficiency and quality. Optimal sleep duration averages 7 to 8.5 hours per night. Lack of sleep can increase susceptibility to various infections.

Day or night.

Keeping a regular sleep schedule that matches the cycle of day and night helps your body clock stay in sync and keeps you healthy.

Gadgets, TV, social networks.

Your favorite show or new post your best friend on social networks can wait; your sleep can't!
Exposure to blue light from electronic devices in the evening can disrupt the natural sleep-wake cycle, leading to difficulties in falling asleep and a decrease in sleep quality.

“Give your dinner to your enemy” Miguel de Cervantes.

Avoid eating at least three hours before bedtime, particularly grains and sugars — These will raise your blood sugar, delay sleep and raise your risk of acid reflux. Later, when blood sugar drops too low (hypoglycemia), you may wake up and be unable to fall back asleep.

Aside from that, eating too close to bedtime can harm your health in other ways. If you consume more calories than your body can immediately use, there will be an excess of free electrons, which back up inside your mitochondria.

These electrons are highly reactive and start to leak out of the electron transport chain in the mitochondria. These excess electrons wind up prematurely killing the mitochondria, and then wreak further havoc by damaging your cell membranes and contributing to DNA mutations. There's compelling evidence to suggest this type of mitochondrial dysfunction is one of the keys to accelerated aging.

Understand the stakes.

Poor sleep can lead to obesity. Short sleep and late nights often mean more snacking and poorer diet choices.
Short sleep duration is associated with the development of obesity in children and young adults, highlighting the importance of adequate sleep for preventing obesity.
Sleep plays a crucial role in the regulation of various hormonal systems within the body.

Routine rewards.

The more you stick to your sleep schedule, the better your sleep quality. It's a habit that pays off!

Good sleep isn't just about feeling rested. It's a shield against health issues and a ticket to better daily performance. Your sleep shapes your day, your health, and your future.

Mein rules of healthy sleep in the cheat sheet 👇

40 other ways to improve your sleep from Dr. Mercola 👇

Each mindful small step today will become a giant leap for your well-being tomorrow.

Warm regards,
Kos