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How a working 47-year-old man shed 85 pounds.S.) When you can perform 40 reps in two sets,michael kors jet set navy, and climb. and Reproduction.m. you can't sleep in to compensate for what you lost "The last third of sleep is REM (rapid eye movement) sleep so your brain just gives you dream sleep not stage 3-4 deep sleep you get in the beginning of the night which is the most refreshing sleep there is" Breus says The other mistake is trying to get in bed earlier the night following sleep deprivation "Your sleep cycle hasn't started yet because your brain is stuck in the circadian rhythm so you won't be able to fall asleep" Breus says Also note that it takes just two days to shift your circadian rhythm If you stay up late Friday sleep in Saturday then stay up late again Saturday and sleep in Sunday you've now changed your?cycle setting yourself up for disaster come Sunday night Sleeping on Your Side Can Help Clean Up Your Brain >>> List slide title: 10 Find Your Inner ChiList SEO Title: Do yoga or meditate in bed to help you fall asleep at nightList description: "Yoga meditation and relaxation exercises can be helpful before bed in the dark especially if you have issues falling asleep" Breus says Stray from doing any inversions (turning upside down) because that increases your heart rate and causes blood to move toward your head Breus recommends doing savasana (lie flat on your back arms and legs straight out palms facing up) or child's pose in bed? Top 10 Yoga Poses for Men >>> List slide title: 11 Get Busy Before BedList SEO Title: Men get drowsy after they climax so have sex before bedList description: Sex before bed is one of the more fun ways to fall asleep faster at night "Men have a greater tendency to feel drowsy after they climax whereas women tend to feel more alert" Breus says Kind of unfair to her but we think she'll understand One in Ten People Have Sleep Sex >>>? List slide title: 12 Be Smart with AlcoholList SEO Title: Stop drinking alcohol 3 hours before bed so you don't disrupt sleepList description: "More people use alcohol to fall asleep and while it may make you feel sleepy it prevents you from sinking in to restorative sleep" Breus says And if you're socially drinking not just having a nightcap Breus recommends having a glass of water for every alcoholic beverage The water keeps you hydrated and fills up your stomach so you don't drink as much "Stop drinking 3 hours before lights out" Breus also recommends "It takes the average human body one hour to digest an alcoholic beverage Assuming you're not drinking more than three drinks this recommendation should help" 3 (More) Reasons Why Sleep Deprivation Is Hurting Your Body >>> List slide title: 13 Listen to the Ocean List SEO Title: Listening to ocean sounds white noise and fans can help you fall asleepList description: "Ocean sounds are one of the few sounds science-proven to help you fall asleep" Breus says White noise is also helpful—especially if you sleep with someone who snores or you live in a city where the sound of traffic is non-stop "People like to listen to the sound of a fan too" Breus says "It's not necessarily the air circulation though that can be helpful; it has more to do with drowning out outside noise Are you someone who can't sleep with too much noise or dead silence "The more quiet it is in a room the more acute your hearing becomes" he explains You want to have some level of noise frequency to drown out your ear's ability to listen?whether you play a track on your smartphone or sound machine or turn a fan on before bed?You can set your device to a timer say 90 minutes or keep it on all-night long if you live near a hospital or a noisy area to reduce your chances of being disturbed during the night? 10 Best Ways to Get Better Sleep >>> List slide title: 14 Turn the Lights OutList SEO Title: Limit your exposure to blue light before bed to sleep betterList description: "Melatonin which we call the vampire hormone because it only comes out in darkness is dramatically affected by light" Breus says The problem is most peopl