Скачать или смотреть 12 Things Men Should NEVER Do At Night (Night Routine Mistakes)

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A man's habits and routines directly impact his ability to feel and look good and kick ass during the day. Unfortunately, many men put the focus on the morning -- meaning, what's the first thing you do upon waking? What's the second? Are you meditating, working out, drinking lemon water, or doing something else? The morning is critically essential, BUT preparing for the night to rest and recover is MORE important. Without those habits, the morning doesn't matter. NEVER do these at night: 

Not decompressing -- You need to experience low stimulation before your head hits the pillow. Dim the lights, and refrain from watching TV or scrolling on your phone.

Exercising before bed -- For the deepest sleep, avoid working out 2 to 3 hours before bedtime.

Drinking caffeine too close to bedtime -- Caffeine is a huge mistake. Cut it off around 3-4 in the afternoon, as you want 5 to 6 hours with no caffeine.

Consuming too much water close to sleep -- Don't drink a lot of water before bedtime.

Drinking adult beverages --- Alcohol damages your ability to stay asleep and get into a deep sleep.

Having the bedroom too hot or bright -- You need a room with a temperature around 60 to 68 degrees, as well as a dark atmosphere (like a cave).

Snoozing on a crappy mattress -- Your mattress matters. Make sure you get a Helix; mine helps me fall asleep faster, and I sleep more deeply, waking refreshed.

Not dimming lights - if your lights are too bright, your brain thinks it's still daytime. Use lamps instead of overhead lights.

Surfing your phone -- You don't want a dopamine dump right before bed. You don't want your brain stimulated or the blue light messing up your circadian rhythm, so put your phone away at bedtime.

Going to bed dirty -- You're lying in one place for 8 hours. You don't want all of the oil and dirt from the day to be on you. If you want to shower in the morning too, that's fine, but you don't want to promote breakouts or be funky while sleeping.

Skipping protein before bed -- You need building blocks so your body can rebuild bigger and stronger during the night. A protein shake, cottage cheese, or lean protein sources like steak or chicken are slow-digesting options that are optimal before bed.

Not closing out your day mentally and emotionally -- Use noise to shut your brain off. Release what's happened during the day by making lists or sending yourself an email so you can accomplish these the next day. You can also stretch, meditate, or engage in other relaxation techniques to promote deeper sleep.