Louis Rado

Wannabe "Sleep Engineer" | Ex-Insomniac | Semi-Pro Sleeper | Daily practical advice and actionable insights to help optimize your sleep routine

[Louis Rado @LouisSleeps]

I first suffered with Insomnia in 2020. It was the most anxious, depressed and scared I've ever been 😢

I became obsessed with understanding how I could "engineer" the perfect sleep routine 🧑‍🔬

I'm going to share everything I've learned and help you master your own sleep 😴💪🧙‍♂️

[Protect Kamala Harris ✊ @DisavowTrump20]

RETWEET if you stand with President Zelensky!

[Louis Rado @LouisSleeps]

@nichola19m @TPWNewsHQ @ThePalaceWay Clyne and Lerma aren’t natural CBs, so that leaves Guehi, Riad, Andersen and Holding. Glasner is moving to 3 at the back, so realistically we need 6 good CBs if we play that system. Buying another top CB makes total sense as cover

[Louis Rado @LouisSleeps]

The 4-7-8 breathing method for sleep:

- Part your lips and make a whooshing sound as you exhale

- Close your lips and inhale silently through your nose

- Count to 4 in your head

- Then hold your breath for 7 secs

- Exhale for 8 secs

- Complete this cycle for 4 times

[Louis Rado @LouisSleeps]

Scientists developed a way of sleeping for soldiers during WW2 called 'The Military Method'.

Here's how:

Relax your entire face
Drop the shoulders
Let your hands relax
Exhale, relaxing your chest
Relax your legs
Clear your mind for 10 secs
Repeat "don’t think” for 10 secs

[Louis Rado @LouisSleeps]

Ashwagandha...

- It's an adaptogen, a group of herbs that are said to protect the body

- Improves functioning in the endocrine, nervous, and cardiopulmonary
systems

- Has anti-inflammatory/antioxidant properties

- Helps treat anxiety

[Louis Rado @LouisSleeps]

Cannabis as a potential sleep aid...

- Around 70% of young adults that use cannabis report that they do so to help them sleep.

- 50% of long-term cannabis users use cannabis to improve their sleep.

- Among people who use cannabis for medical reasons, 85% say it improves sleep.

[Louis Rado @LouisSleeps]

Magic-nesium 🎩 😴

- Magnesium can help you sleep longer, get better quality sleep, and feel less tired

- Experts recommend taking between 310 and 420 mgs of magnesium for sleep

- Magnesium is found in foods like nuts, leafy greens, whole grains, dairy, and soy products

[Louis Rado @LouisSleeps]

Smells dramatically affect your sleep 👃

Use several drops of the following on your pillow before bed:

- Lavender
- Bergamot
- Chamomile
- Cedarwood
- Clary Sage Oil

[Louis Rado @LouisSleeps]

Here are the best natural sleep aids you can take today:

1. Melatonin
2. Passionflower
3. Valerian Root
4. Hops
5. Chamomile
6. Lavender
7. Magnesium
8. GABA
9. Glycine
10. Tart Cherry Juice

[Louis Rado @LouisSleeps]

What is GABA?

- GABA is a neurotransmitter
- It's found naturally in many types of foods like tomatoes, soybeans, and some beans
- GABA may make it easier to fall asleep by helping to slow down brain activity
- Studies have found taking 300mg before bed improves sleep quality

[Louis Rado @LouisSleeps]

Ventilate your bedroom for better sleep

[Louis Rado @LouisSleeps]

If you struggle to sleep, stop eating 2 hours before bed.

To keep food-based sleep disruptions to a minimum, try to avoid late dinners and minimize especially fatty or spicy foods.

If you need an evening snack, opt for something light.

[Louis Rado @LouisSleeps]

Exercise is vital for optimum sleep 🤸‍♂️

It...
- Relieves stress
- Strengthens your sleep-wake cycle
- Releases endorphins
- Reduces daytime sleepiness
- Enhances "deep" slow wave sleep

Get Moving 😉

[Louis Rado @LouisSleeps]

This.

[Louis Rado @LouisSleeps]

Having suffered with Insomnia myself, I know how scary it is and how anxious it can make you feel.

Don't panic, there are so many ways for you to help yourself if you are struggling

I post every technique I uncover on this page. I hope it helps someone in some way ❤️

[Louis Rado @LouisSleeps]

Sleep Cheat Code 🤫

If you can't sleep, send a text/whatsapp/email/letter to someone you love.

Be authentic. Tell them why you are grateful for them. Be honest.

You'll feel incredible for expressing love towards another, this will reduce cortisol levels and calm your mind.

[Louis Rado @LouisSleeps]

Sleep Cheat Code:

Hydration = Better Sleep 💧

Drink 1 litre of water for every 30kgs that you weigh.

Buy a 1 litre bottle, take it everywhere and you'll have more energy, better cognitive function and you'll sleep like a 👶

[Louis Rado @LouisSleeps]

Humans are happiest when moving toward a goal they have the clarity and skill to achieve.

Humans are saddest when standing still thinking about a big goal. One they haven't broken down into smaller goals that they can attack right here and now.

-@thedankoe

[Louis Rado @LouisSleeps]

Once you learn to act regardless of how you feel, you create potential for the exponential progress that comes with consistency.

If you feel anxious, stressed or just not tired...stay consistent with your bedtime routine.

Create muscle memory and you'll begin to sleep easily.

[Louis Rado @LouisSleeps]

Sleeping 5hr or less can leave you with a heart that looks 10 years older.

We have also observed such accelerated aging of the protective telomeres (tips) of your chromosomes caused by insufficient sleep.

- @sleepdiplomat