Good Sleep hygiene does not happen overnight, over time make small changes to see large improvements & more consistent results. Sleep play a critical roll in metabolism, immune function, mood, blood sugar regulation, physical performance, hormonal levels, memory & learning. Mastering the art of sleep is a great step in taking control of your overall wellbeing.
General Sleep Recommendations:
How to establish better sleep:
Establish a consistent sleep schedule
Try going to bed and waking up at the same time every day by establishing morning & evening rituals (Skin Care Routine, Reading, Walking)
Create a sleep-friendly environment
Create a cool, dark & quiet environment (Your body needs to drop in temperature by 1-3 degrees to fall and stay asleep effectively.)
Avoid screens & bright lights for at least an hour before bed
Practice Relaxation Techniques
Try Deep Breathing, Progressive muscle relaxation or meditation to help wind down before bed
Yoga Nidra (Guided sleep meditation)
Avoid Caffeine & Alcohol
Try to delay your caffeine intake 60-90 minutes after waking to aid in preventing an afternoon crash
A moderate dose of caffeine at bedtime, 3 hours prior to bedtime, or 6 hours prior to bedtime each have significant effects on sleep disturbance relative to placebo.
Exercise Regularly
A consistent & regular exercise program can improve sleep quality but be sure to have completed your workout a few hours before bed to give your body time to wind down
Avoid taking exceptionally long naps
Napping to long or late into the afternoon can interfere with your ability to fall asleep at night.
If you are feeling exceptionally tired in the late morning or early afternoon try taking a 10-15 minute nap with you legs elevated above your heart. For an added boost drink some coffee before your nap to wake up feeling sharp!
Supplements:
No supplements are needed to for sleep & some people wont need them at all.
30-60 Minutes before bed:
145mg Magnesium Threonate or 200mg Magnesium Bisglycinate
50mg Apigenin
100-400mg Theanine
(3-4 nights per week I also take 2g of Glycine and 100mg GABA.)
**Don’t take theanine if you have overly intense dreams, sleep-walk, or have night terrors.
***Also, some people (~5%), get an agitated stomach from magnesium supplementation, in which case, do not take it.
Already have good sleep? Try taking your sleep to the next level by implementing lucid dreaming.
This page is intended for general information purposes only and does not constitute the practice of any professional health care service, including giving medical advise. This information & materials is at the user's own risk & is not a substitute for professional medical advise, diagnosis or treatment. Consult a health care professional for any medical advise for any medical condition.
References:
Hirshkowitz M, Whiton K, Albert SM, Alessi C, Bruni O, et al. The National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Health. 2015;1(1):40–43.
Paruthi S, Brooks LJ, D’Ambrosio C, Hall WA, Kotagal S, Lloyd RM, et al. Recommended amount of sleep for pediatric populations: a consensus statement of the American Academy of Sleep Medicine. J Clin Sleep Med. 2016;12(6):785–786.
Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015;38(6):843–844.
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