SLeep Ebook
PDF · 21 Jan 2024
A concise practical guide by Dr Shabana Parvez aimed at busy success-seekers (executives, business owners) offering seven actionable steps and bonus techniques to improve sleep quality and thereby increase vitality, productivity, and long‑term health. Emphasizes environment (darkness, temperature, air quality, white noise), timing of light exposure and meals, exercise and caffeine timing, screen avoidance, bedtime routines, and simple breathing and supplementation suggestions.
Questions this document answers
Around 65–68°F (18–20°C).
Limit coffee to 3 cups per day.
By 2:00 PM (by 12:00 Noon if very sensitive to caffeine).
Stop most fluids 1–2 hours before bed.
At least 3 hours before bedtime for intense exercise; light stretches/yoga may be acceptable closer to bedtime.