21/07/2026
7 DAYS. 7 HABITS. BY A SLEEP EXPERT. YOU WILL NEVER BELIEVE HOW YOU FEEL ON DAY 7 - SAVE AND SHARE 🙏
1. WARM-COLD SHOWER UPON WAKING
Spikes adrenaline and moderate cortisol = you wake up earlier, easier, and 14 hours later, you start feeling tired. That’s your melatonin timer - light activates it, and so does temperature.
2. CREATINE WITH CAFFEINE
Creatine activates ATP, the energy centred on the cells. Like turning all the lights on in your brain and body vs having half off. Creatine = less reliant on caffeine.
3. 10 MINS DIRECT SUNLIGHT IN FIRST HOUR OF WAKING, 20 MINS IF CLOUDY
14 hours later, you’re tired - it aligns your circadian clock. This means less bedtime rumination, less bedtime resistance. More ‘I actually feel tired’.
Especially helpful if you often work late, have lots of late nights on the weekend or are a night owls aka Wolf chronotype.
Because your melatonin peak is later, it’s hard to fall asleep early enough (as you’d know…), so this will help.
4. CHARGE PHONE IN ANOTHER ROOM OVERNIGHT
Research shows we are 48% more likely to take over an hour to fall asleep when using a phone in the last hour.
If you’re reading this instead of sleeping, only charge after you read everything and save 😂🙋♀️🙏 MORE IN THE FIRST COMMENT!!! 🏆🏆🏆
