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HOW TO GET
GOOD NIGHTS SLEEP

5 KEY IDEAS FROM

 1. MAINTAIN REGULARITY.

GO TO BED AT THE SAME TIME.

BE IT WEEKDAY OR THE WEEKEND.

EVEN IF YOU’VE HAD A BAD NIGHT OF SLEEP,

STILL WAKE UP ON THE SAME TIME.

DON'T BREAK THE PATTERN.

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2. ELIMINATE BLUE LIGHT.

DARKNESS IN THE EVENING RELEASES

HORMONE CALLED MELATONIN.

MELATONIN HELPS THE HEALTHY TIMING

OF OUR SLEEP.

DIM DOWN HALF THE LIGHTS IN YOUR

HOME AN HOUR BEFORE BED.

BLUE LIGHT PUTS THE BRAKES ON

MELATONIN. THIS FOOLS YOUR BRAIN INTO
THINKING THAT IT'S STILL DAYTIME.

STAY AWAY FROM SCREENS THAT EMIT

BLUE LIGHT.

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3. KEEP IT COOL

OPTIMAL TEMPERATURE IS ABOUT 68

DEGREE FAHRENHEIT OR ABOUT 18.5 DEGREE
CELSIUS.

YOUR BRAIN AND YOUR BODY NEED TO

DROP THEIR CORE TEMPERATURE BY TWO
OR THREE DEGREES FAHRENHEIT TO
INITIATE GOOD SLEEP.

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4. AVOID ALCOHOL AND CAFFEINE
ALCOHOL IS A “SEDATIVES” CLASS OF
DRUGS.

ALCOHOL WILL FRAGMENT YOUR SLEEP.

BLOCK YOUR DREAM SLEEP OR
YOUR RAPID EYE MOVEMENT(REM) SLEEP.

CAFFEINE IS A "STIMULANT" CLASS OF

DRUG.

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5. DO NOT STAY IN BED AWAKE

IF YOU HAVEN'T FALLEN ASLEEP WITHIN

~20 MINS, DO NOT STAY IN BED AWAKE.

BECAUSE YOUR BRAIN WILL ASSOCIATE

YOUR BED AS A PLACE THAT YOU’RE
AWAKE, RATHER THAN A PLACE TO SLEEP.

INSTEAD GET UP, GO TO ANOTHER ROOM,

AND IN DIM LIGHT, JUST READ A BOOK.
NO SCREENS, NO EMAIL CHECKING, NO
FOOD.

AND ONLY WHEN YOU FEEL SLEEPY

RETURN TO BED.

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IF YOU HAVE TROUBLE SLEEPING,
MEDITATE.

MEDITATION HELPS YOU RELAX THE BODY

AND CALM DOWN THE NERVOUS SYSTEM.
HELPS YOU FALL BACK TO SLEEP MORE
EASILY.

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I RUN CAREER ACCELERATOR
BOOTCAMP.
A TRIBE OF GROWTH SEEKERS

CHECK OUT WHAT MY

STUDENTS SAY...

KRISHNAKIRAN.COM

 REVIEWS FROM PAST COHORT

“ THERE ARE NO QUICK TRICKS HERE, INSTEAD

THERE ARE SUBTLE CHANGES IN WAY OF

THINKING AND THAT MAKES THE CAREER

GROWTH LONG LASTING AND SUSTAINABLE. ”

" IMPLEMENTING EVEN 10% OF THE

IDEAS RIGOROUSLY WILL ENSURE WE

REACH OUR POTENTIAL "

 REVIEWS FROM PAST COHORT

" WHAT I REALLY LIKED ABOUT THE

BOOTCAMP, IS THE ACTIVITY BASED

LEARNING AND THE SPECIAL ATTENTION

KRISHNA GIVES TO ANSWER EVERY

QUESTION "

“ THE BOOTCAMP DEMYSTIFIED CAREER

ACCELERATION BY INTRODUCING A

FRAMEWORK THAT WILL RUN FASTER AND

FASTER AS YOU APPLY IT TO YOUR DAILY

WORK ”
 REVIEWS FROM PAST COHORT

" KRISHNA'S BOOTCAMP IS SYSTEMATIC WHERE YOU LEARN

HOW TO DO PROJECT ESTIMATES, HOW TO DO DESIGN A

PROJECT, HOW TO GET A PROMOTION FASTER AND I

WOULD HIGHLY RECOMMEND KRISHNA BOOTCAMP

SOFTWARE ENGINEER, MANAGERS "

" THE EXPERIENCE AND EXPERTISE OF SUCH A

GROUP COMBINED WITH KRISHNA'S INSIGHTS ARE

NOTHING LESS THAN A GOLDMINE OF CAREER-

IMPACTING INFORMATION. WILL RECOMMEND

THIS PROGRAM TO ANYONE IN A HEARTBEAT! "

SHARING IS CARING...

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