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5-Minutes before bed= 2 hours of deep sleep ❤️

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Fitness Dad

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137,203 görüntüleme • 8 ay önce •via X (Twitter)

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You want to perform better in life? Three things: 7 hours and 20 minutes of sleep, 120g of protein a day, and no drinking three hours before bed. Do that for ten days and tell me you don’t feel like a million bucks.
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You want to perform better in life? Three things: 7 hours and 20 minutes of sleep, 120g of protein a day, and no drinking three hours before bed. Do that for ten days and tell me you don’t feel like a million bucks.

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Matthew Walker, the UC Berkeley scientist behind "Why We Sleep," found an hour of screens before bed delays melatonin, your sleep hormone, by ~3 hours. That's why you lie there wired and cortisol won't power down. 7 ways to fix your sleep: 1. Kill bright screens before bed.
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Matthew Walker, the UC Berkeley scientist behind "Why We Sleep," found an hour of screens before bed delays melatonin, your sleep hormone, by ~3 hours. That's why you lie there wired and cortisol won't power down. 7 ways to fix your sleep: 1. Kill bright screens before bed.

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5 minutes before bed to reset your whole body: 1.
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5 minutes before bed to reset your whole body: 1.

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Relax your spine before sleep - 5 minutes is all it takes
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Pollo says Peterbot always oversleeps when there's a tournament, sometimes he wakes him up 5 minutes before a tourney 😭 "I sleep 10 hours a day"
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Pollo says Peterbot always oversleeps when there's a tournament, sometimes he wakes him up 5 minutes before a tourney 😭 "I sleep 10 hours a day"

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The last 5 minutes before sleep create your entire tomorrow💯💯
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The last 5 minutes before sleep create your entire tomorrow💯💯

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Elon Musk dropped a simple but powerful sleep tip. Eating or drinking (especially alcohol) right before bed is one of the worst things you can do. It causes subtle heartburn, wrecks sleep quality, and damages your esophagus over time. Stop at least 2-3 hours before bed, your sleep and health will improve dramatically. Small change. Big results. What’s one evening habit you changed that improved your sleep?
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Elon Musk dropped a simple but powerful sleep tip. Eating or drinking (especially alcohol) right before bed is one of the worst things you can do. It causes subtle heartburn, wrecks sleep quality, and damages your esophagus over time. Stop at least 2-3 hours before bed, your sleep and health will improve dramatically. Small change. Big results. What’s one evening habit you changed that improved your sleep?

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UFC Lightweight Terrance McKinney managed to submit 9 white belts in 6 minutes and 52 seconds while only having 2 HOURS of sleep the day before 🤯 (Via Full Violence ™)
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UFC Lightweight Terrance McKinney managed to submit 9 white belts in 6 minutes and 52 seconds while only having 2 HOURS of sleep the day before 🤯 (Via Full Violence ™)

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Do THIS before bed & thank me later 😴💯 1-minute Bhramari = Deep sleep unlocked 🧘‍♂️✨
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Do THIS before bed & thank me later 😴💯 1-minute Bhramari = Deep sleep unlocked 🧘‍♂️✨

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Pre-bed cold water immersion might be one of the best sleep hacks you're not using After a brief initial adrenaline spike, cold water immersion dramatically elevates parasympathetic nervous system activity, increasing HRV and promoting relaxation This boost in HRV lasts for hours, priming your body for deep recovery If timed properly (~1-3 hours before bed), a brief plunge can make falling asleep easier and improve sleep quality
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Pre-bed cold water immersion might be one of the best sleep hacks you're not using After a brief initial adrenaline spike, cold water immersion dramatically elevates parasympathetic nervous system activity, increasing HRV and promoting relaxation This boost in HRV lasts for hours, priming your body for deep recovery If timed properly (~1-3 hours before bed), a brief plunge can make falling asleep easier and improve sleep quality

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The Red Sox walked into the Citi Field clubhouse at 5:05 p.m. — 2 hours and 10 minutes before first pitch.
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The Red Sox walked into the Citi Field clubhouse at 5:05 p.m. — 2 hours and 10 minutes before first pitch.

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ELON MUSK: I sleep 5 hours 56 minutes a day. People have actually mapped my sleeping hours based on my 𝕏 posts. 😂
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ELON MUSK: I sleep 5 hours 56 minutes a day. People have actually mapped my sleeping hours based on my 𝕏 posts. 😂

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resting heart rate before bed is the #1 indicator of great sleep
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resting heart rate before bed is the #1 indicator of great sleep

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Sciatica pain and varicose veins? Do this 2 minutes before sleep 😴 💯 👇
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Sciatica pain and varicose veins? Do this 2 minutes before sleep 😴 💯 👇

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During his power naps, Tesla would enter deep sleep almost instantly. This wasn't random - it was a trained response. His brain learned to compress hours of rest into minutes, maximizing every second of sleep. The secret was in the timing...
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During his power naps, Tesla would enter deep sleep almost instantly. This wasn't random - it was a trained response. His brain learned to compress hours of rest into minutes, maximizing every second of sleep. The secret was in the timing...

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A recent study indicates standard melatonin doses (2-3mg) taken shortly before bed have no impact on sleep. 4mg taken 3 hours prior shows benefits. Melatonin is ineffective for insomnia. #Melatonin #SleepScience
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A recent study indicates standard melatonin doses (2-3mg) taken shortly before bed have no impact on sleep. 4mg taken 3 hours prior shows benefits. Melatonin is ineffective for insomnia. #Melatonin #SleepScience

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2 Weeks, 5 Days, 6 Hours and 25 minutes 🇵🇹⏳
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2 Weeks, 5 Days, 6 Hours and 25 minutes 🇵🇹⏳

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4 minutes of Ivica Zubac highlights before you doze off to sleep
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