
Maintain a Consistent Sleep Schedule Get optimal Sleep, Boost immune system, Help insomnia
Go to bed and wake up at the same time every day, even on weekends.
Go to bed Before 11pm
Stay in bed: If you can’t sleep, stay in bed close your eyes and relax
Set a wake time and stay in bed until then
Create a Relaxing Bedtime Routine
Read paper book
Yoga
Hot bath/shower to facilitate body temp dropping when sleeping
Journaling with pen/paper
Listen to soothing music
Meditation/breathing exercises
Gentle stretching
Create a Comfortable Sleep Environment
Comfortable mattress, pillow and sheets
Warm Feet helps induce optimal sleep.
Either wear a sleep mask, or eliminate all the light in your room with blackout curtains and by covering any LEDs. Part of this is getting rid of your clock, for the light it emits and also because stress from watching it will keep you awake.
Optimal temperature is 68 degrees or less
Wear Ear plugs and if eliminating all noise isn’t a viable option try a soft white, pink or brown noise sound machine
Limit Screen Time
Avoid electronic devices with screens at least an hour before bed
Avoid checking emails and messages close to bedtime
Can wear blue light blocking glasses up to 3 hours before going to sleep
Avoid Heavy Meals and Caffeine after 4pm
Large meals and caffeine can disrupt your sleep, so try not to consume them in late afternoon and evenings
Stay Active During the Day
Zone 2 Cardio for >30 min/day. (220-Age) x .70= Target HR
Avoid intense exercise close to bedtime
Manage Stress
Deep breathing
Meditation
Yoga
Stretching
Limit Naps
Keep naps under 30 minutes and nap earlier in the day
Stay Hydrated
Use hydration apps to see what your daily intake should be. Use ones that take in account gender, age, workouts and activities. If this isn’t an option just make sure you are drinking >6 cups of water per day
Reduce drinking close to bedtime to limit use of the bathroom throughout the night.
Avoid Alcohol and Nicotine
Both alcohol and nicotine can disrupt sleep patterns, so it's best to avoid after 6pm
Expose Yourself to Natural Light
Exposure to natural light during the day can help regulate your internal body clock and improve sleep quality.
Use Your Bed Only for Sleep
Avoid working or watching TV in bed, as this can create a mental association between your bed and wakeful activities
Natural Supplements
Melatonin
CBD oil
Record your ideas
Place notepad and pen next to bed so you can jot down important thoughts and move on
Remove kids and pets from bed
Kids and pets are just another factor that can wake you up throughout the night when they move around
Wear Socks Before Bed
Warming your feet enhances blood flow and circulation, especially in your hands and feet. This increase in circulation can lower your core body temperature, sending a signal to your brain that it's time to sleep.
Use a Weighted Blanket
The gentle pressure from a weighted blanket can help stimulate the release of serotonin and melatonin while reducing cortisol levels. This combination helps you relax and fall into a deeper, more restful sleep.
Listen to Binaural Beats
Binaural beats, especially those designed for sleep, can help synchronize your brainwaves. This synchronization promotes deep, restorative sleep, making it easier to wake up feeling refreshed.
Practice Earthing/Grounding
Connecting with the Earth's natural energy, either by walking barefoot on grass or using an earthing mat, can help reduce inflammation. This reduction in inflammation can lead to improved sleep quality.
Optimize Magnesium Levels
Magnesium plays a crucial role in sleep regulation. Consider taking a warm Epsom salt bath before bed or using a magnesium supplement to help relax your muscles and mind, promoting better sleep.
Use a Humidifier
Maintaining the right humidity levels in your bedroom can prevent dryness in your airways. This can reduce sleep disturbances, allowing you to enjoy deeper, uninterrupted sleep.
Improve Sleep, Boost immune system, Help insomnia
Comments