Why You're Always Tired

https://youtu.be/3kAiPSEnrHI

# The 6 habits that are ruining your sleep.

1. Eating food too late. Disrupts your melatonin which means you have trouble falling asleep.
> Bryan has his **_last_ meal** of the day at lunch.

2. _Not_ having a **Win down Routine** - working till just before bed your brain will be too wired and will have trouble switching off.> Bryan's bed time is 20:30 and he begins his wind-down at 19:30. Write it down (put thoughts into a reliable `system`) so you don't forget about it and continue with your wind-down and prepare for "sleep mode".
> Avoid any sort of activating activity.
> Read a book. No screens. No TV.
> Write in journal.
> Go for an evening _calm_ walk.

3. Having Stimulants Too Late in the Day - e.g. Coffee or Caffeinated Drinks (Cola, etc.)
> Bryan does not consume _any_ caffein because it affects him too negatively.

4. Not regulating evening light - **2 hours before bed time** start slowly dimming your lights; no direct bright lights. Eliminate blue light.
> No screens 1h before bed.

5. Bedroom temperature too hot or too cold.
> Research ideal temperature for bedroom and possibly a temp-controlled mattress/bed.
> https://www.reddit.com/r/EightSleep/comments/15yfh0n/what_alternatives_exist_for_bed_cooling_that_dont/

6. Noise. Any sort of noise that can disturb sleep. Tricky with small children. But we can work on it. 👌

## With all this in-mind. I'm going to _implement_ 4 changes:

1. Go back to only eating **one meal a day**; **lunch**. No dinner, snacks etc. 🥗
2. **Hard Stop** consuming any sort of content on **screens** at **`19:00`**. 🙅 📺
3. **Move** my **phone + watch charging station** out-of-reach of bed so I'm not tempted to pick it up during the night. 📱 ⌚ ⚡ 🔋
4. Apply a Blue-light blocking screen protector to my iPhone. #60 📦 ⏳

@iteles anything you want to change and can I _help_? 💭