important sleep is.
Basically, sleep rebuilds you–an anabolic state vs. being awake which is a
catabolic (break-down) state.
sunlight during the day.
Get more light during the day, less light at night, and you’re on your way to
having a better night’s sleep.
Avoid screens, 1
hour before bed.
Computers, iPads, televisions, smartphones, etc are emitting sleep-disturbing
blue light that can disrupt your sleep.
Use a blue light blocker on devices. There is free computer application called f.lux
and you can dim your smartphone in settings.
Have a caffeine
curfew—usually by 2pm.
Sleep in a cool room, generally 68 degrees for restful sleep.
Get to bed at
the right time.
It’s been shown that humans get the most significant hormonal secretions and
recovery by sleeping during the hours of 10 pm and 2 am.
Use high quality
magnesium before bed.
Magnesium, the anti-stress mineral, can almost help reduce your body’s stress
load and improve the quality of your sleep.
Black out your
If there’s even a small amount of light in your bedroom, it tricks your body
into believing that you should be awake. Black out curtains and even a sleep
mask can help.
Create a sleep
Your bedroom is for sleep, romantic interludes and getting dressed. Don’t bring
work to bed with you. Make your bedroom a place where peace, calm, and
relaxation are key.
Hi-Intensity Interval Training (HIIT).
It will help make your body get ready for sleep.
Get your devices
out of your room.
Numerous studies have confirmed that the EMFs (electromagnetic fields) coming
from our everyday electronic devices can cause disruption of communication
between the cells in our body and our hormones.
Have a high
protein, low carb snack 90 minutes before bedtime if needed.
Wear socks to bed if feet get cold.
Alcohol consumption disrupts sleep and memory processing. REM
sleep is significantly disrupted by alcohol being in your system.
Quieting and calming the inner chatter lets you fall asleep faster.
Try herbal Supplementation.
Kava kava, chamomile, Seriphos, valerian, passionflower are helpful to allowing
your body to sleep.
Wear blue light
The amber glasses can block the blue light from your devices that trigger the
brain to stay awake.
Be early to rise
and early to sleep.
By waking up early you start the process of helping your endocrine system link
up with the diurnal patterns of the earth. Being early to rise and having a natural release of cortisol,
which wakes you up and going to bed earlier and taking advantage of the natural
release of melatonin, which helps you sleep.
When it comes improving your sleep, getting your body in contact with the earth’s
electromagnetic field might help you sleep better. Walking barefoot on the
outdoor ground and using earthing/grounding mats are ways in which to get grounded.