Your Guide to Better Sleep
Sleep is really important, as I am sure you have heard. It is so important that it can and will affect any efforts you make in the gym and with your nutrition. Who doesn’t love sleep? Why not harness the effects to maximize what you do in waking hours?
Choose one, up to a few to practice.
What you practice will not matter as much as how often you practice! Keep a note on what you are trying, when you are trying it, and how you felt. Being even slightly diligent will uncover patterns that will help you make informed choices and create even better sleep!
Here’s to a good night’s rest!
For a Better Circadian Rhythm
- Wake up and go to sleep at the same time each day.
- Get 20 Minutes of early morning sunshine
- Exercise but avoid vigorous exercise close to bedtime.
- Avoid computers, smartphones, tablets, and television one or two hours before bed.
For Staying Asleep
- Use your bed for sleep and romance only.
- Get the TV out of your bedroom.
- Low blue light exposure for about three hours before bed. This can be done with blue blockers or apps on your phone or computer that provide a filter.
- Get grounded. Electromagnetic frequencies can impair sleep. Turn off your WiFi before bed.
- Move electronic devices away from your bed or out of your room all together.
Supplements That Can Aid in Sleep
- Passionflower 300 to 600 mgs
- Valerian Root extract 320-480mg
- Magnesium 400mg
- Potato Starch 1 tsp in water
Sleep Rituals to Aid in Falling Asleep
- Write down your to-do list or ruminations before you go to sleep
- Light stretching, yoga, meditation, or deep breathing
- Calming essential oils such as lavender, Roman chamomile or ylang-ylang.
- A cup of caffeine-free tea before bed
- Warm Bath
