@thisiszirak: walk after dinner, 10 mins improves insulin sensitivity see sunset = lower cortisol, less stress & tells body release melatonin soon, sleep is coming then, reward yourself for a few hours you’ve earned your sunset me? gaming, friends, movies before bed routine: brush teeth & floss pm skin care - can use retinol more candles, less artificial lights replicates cavemen & women articifial light = blue light, too strong for our eyes, ruins circadian rhythm, affects sleep avoid phone in bed if using phone can put on red filter reading - lowers dopamine, boring, helps get to sleep can use kindle , less blue light 5 mins meditation before bed relaxes mind relaxes the body better & easier sleep journal - writing down, forces thoughts to paper + relaxing + plans next day + avoids blue light cold bed - fan on + small white noise good dark room, eye mask or black out curtains try same wake up time - keeps natural circadian rhythm good luck #eveningroutine #MentalHealth #optimalhealth #bluelight #productive

zirak

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Region: GB

Sunday 13 September 2026 12:46:09 GMT