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Unlocking the Secret to Optimal Sleep and a Stronger Immune System: Tips and Tricks

Updated: Feb 6


Can't sleep? Tips to improve your sleep and feel rested in morning

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

Improve Sleep, Boost immune system, Help insomnia 

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