{"product_id":"alvasminoseg-javitas-1-het","title":"Sleep quality level 1","description":"\u003cp class=\"p1\"\u003eAt the first level of sleep, you don't yet need red glasses, three types of apps, a sleep ring, a magnetic mattress, Tibetan singing bowls, a soundproof room, or an insane tea ritual. For starters, we should be happy if our bodies finally receive a few clear signals about when it is daytime and when it is time to sleep. The whole point of this level is to tidy up the basics that often slip away completely unnoticed. Most people make the mistake of trying to fix sleep only in the evening. They go to bed and wait for something to happen, even though a significant part of sleep quality begins in the morning, just as your successful life becomes a reality in the present through the steps you took in the past. TIIAN’s sleep quality program lists 30 points that will lead to the sleep of your life—or rather, your sleeps—and once you start sleeping well consistently, you will be very grateful to me, and we will have only just improved your sleep by then.\u003c\/p\u003e\n\u003cp class=\"p1\" style=\"text-align: center;\"\u003e1\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eOne of the most powerful anchors is simply waking up at roughly the same time every day. You don't need a military system precise to the second, but it doesn't work well if you wake up at six on weekdays and try to sleep your whole life away until noon on weekends. For this reason, at the first level, choose a realistic wake-up time and try to keep it within about half an hour on both weekdays and weekends. After a bad night, it is especially tempting to stay in bed for three more hours, but that only makes it easy for you to not be sleepy in the evening, and the whole cycle starts all over again.\u003c\/p\u003e\n\u003cp class=\"p1\" style=\"text-align: center;\"\u003e2\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eMorning light. And here we really aren't talking about some mystical biohack. Within an hour of waking up, if possible, go out into the garden or, in the case of an apartment building, look out the window. You don't have to stand barefoot in the grass at sunrise, and most importantly, you don't have to stare at the sun. It’s enough to take a walk, drink your coffee on the balcony, take the dog out, or walk part of the way to work. The point is for your eyes to receive real outdoor light. The stronger light during the day and the dimmer environment in the evening together help the body finally distinguish between day and night. Simple, right? I suppose that's why nobody does it, preferring nonsense instead.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eLook into the light for 1 minute every day. We are starting with such a small amount because anyone who starts seeing the points of the TIIAN 8 pillars will see that, in the first round, we don't want to achieve an optimal state, but rather just put that damn phone down for a few minutes. Imagine waking up in the morning and not scrolling on your phone, but walking over to the window and simply looking into the light while nothing happens around you. Now, it’s hard for me to explain this to parents with small children, but I often do this light-looking thing with a 4-year-old hanging off my leg.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eAnyway. This isn't meditation, just looking into the light.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eStart with 1 minute and somehow you should aim to reach 10 minutes. The optimal would be 20-30 minutes of light-gazing in the mornings, but this program is good precisely because—and you will see this—there is the ideal state, and then there is real life.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eLight-gazing in the morning from 1 minute to 10 minutes\u003c\/p\u003e\n\u003cp class=\"p1\" style=\"text-align: center;\"\u003e3\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThe evening. You don't need to go to extremes here either. You don't need to cut the power to the whole apartment at eight o'clock, but in the last hour or two, the environment should start to reflect that night is approaching. Fewer lamps, lower brightness, warmer light if possible, and generally less stimulation. For parents with young children, let's stick with fewer lamps, because if every light is on at eleven at night, while your phone, TV, and laptop are all shining in your face at the same time, then it will be difficult to explain to your body that we are about to go to sleep.\u003c\/p\u003e\n\u003cp class=\"p1\" style=\"text-align: center;\"\u003e4\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eCaffeine. Many people take a 4 PM coffee for granted and come up with lines about how \"I need coffee,\" but your brain would actually need some rest.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eAt the first level, we draw a simple line. Your last caffeine intake should be 6 hours before your planned bedtime. And by caffeine, we don't just mean coffee; it includes energy drinks, tea, cola, pre-workout stimulants, and some medications. If you live on six cups of coffee a day, you don't need to make a heroic sacrifice and cut it to zero overnight—although I know women are great artists of extreme dynamics—but in this case, gradual progress is more effective than the \"change everything tomorrow\" approach. You don't need to change everything. Let's be happy if you are just a little more disciplined than before, and let's say not for two days, but for a few weeks.\u003c\/p\u003e\n\u003cp class=\"p1\" style=\"text-align: center;\"\u003e5\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eI thought a lot about whether to put alcohol in the first level, because for parents with multiple children, abstaining from alcohol often means survival, and it’s not certain that starting with \"don't drink wine after 6 PM\" is a good idea, because, in the best case, that's when we open a bottle after a TOUGH day, especially on weekends.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eSo, I know the problem, I know the feeling, but now I’m playing my \"something for something\" card, and unfortunately, I have to play it, because alcohol is not good for sleep. For the first two weeks, the simplest experiment is to avoid alcohol if possible and see what your night is like without it. Not forever, not because of a moral question, and not because we are living a saintly life from now on. I’m not asking anyone to give up alcohol, especially after a rainy weekend, or a terrible adventure at a playhouse, or perhaps after the umpteenth never-ending birthday PARTY of a child's classmate. Honestly, I understand this \"opening a bottle of wine\" thing; I’m raising my children alone, I really know what I’m talking about. The reason for alcohol withdrawal is so you have a clean baseline for comparison. Otherwise, this is the only point that is optional to follow, but everyone can be sure that with alcohol, we cannot talk about restful, peaceful sleep, nor any kind of REM phase.\u003c\/p\u003e\n\u003cp class=\"p1\" style=\"text-align: center;\"\u003e6\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThe sixth point is daytime movement. I’ve been writing about this for 15 years, and for 15 years I’ve seen that most people don’t really want to move. The \"I don’t really want to move\" people are usually the \"I don’t have time\" people, but the \"I don’t have time\" people naturally do have time, but they have to blame something for why they aren't doing what they should be doing.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThere is also a running and bodyweight training plan in the TIIAN system, the first entry-level of which is also available for free. I suggest you download these two training plans and do them at least twice a week. The beginner training plan includes fast walking and jogging, so you don't have to put an ECG strap on yourself right away, but if you do it, you will be able to achieve significant results. In this case, by significant results, we mean better sleep.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eAnd one more important thing. This is not an exam; you won’t fail just because you stayed up late on Friday night or woke up half an hour later on Sunday. The goal is for these habits to gradually become automatic. And don't over-dramatize one bad night. Everyone has bad nights. It says much more about how you sleep on average over a week, how fast you fall asleep, how many times you wake up, and what kind of person you are the next morning. If by ten in the morning you are already looking at the coffee maker like a life-saving device, then there is still room for improvement.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThe first level is a minimum of ten to fourteen days. It is worth moving on when you can already maintain at least five of the six basics for most of the week without any special effort, and in the meantime, your sleep or your daytime energy level has improved at least a little. You don't move on because two weeks have passed. You move on because the basics are ALREADY WORKING MOSTLY.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eIn other words, at the first level, we are not trying to \"hack\" sleep yet. First, we simply give the body back the signals from which it will know when it needs to be awake and when it needs to slow down. Waking up in the morning. Light. Movement during the day. Less caffeine in the afternoon. Less light and less stimulation in the evening. And without alcohol, let's look at least once at how we actually sleep.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThis doesn't sound very exciting, but with sleep, it is very often these boring things that work the best.\u003c\/p\u003e\n\u003cp class=\"p2\"\u003e \u003c\/p\u003e","brand":"Tiian Digital","offers":[{"title":"Default Title","offer_id":54757756436813,"sku":null,"price":0.0,"currency_code":"HUF","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0958\/2952\/4813\/files\/a1801569-c36e-4147-9675-6e1ca09b623d.png?v=1789828477","url":"https:\/\/tiian.com\/en\/products\/alvasminoseg-javitas-1-het","provider":"Tiian","version":"1.0","type":"link"}