Often overlooked in this era of long hours, never-ending workdays and smartphones with constant attachment to our work lives, getting sufficient amounts of QUALITY sleep is a critical part of lowering stress and losing bodyfat. There is a significant link between those who sleep well and those who look and feel younger, healthier, and fitter. How do you sleep better, faster?
#1. Sleep in a Batcave.
The environment you sleep in should be as dark as possible. Removing all sources of potentially disruptive light is a great first step to a better night’s sleep. Install blackout curtains over your windows, close your bedroom door and shut off all other lights in your house, and use an alarm clock that allows you to dim the LED screen.
#2. Remove Electronic Interference.
Have you ever walked by a television that you could swear was still on, but when you looked at the screen, it was black? Most electronics in our homes give off a low-frequency “white noise,” as most modern electronic devices such as TV’s, stereos, etc., never actually turn “off”, but simply go into standby mode, meaning they still draw a small amount of electricity so that they will turn on faster. Here’s a quick checklist:
- Unplug any electronics in your bedroom from the wall at night (televisions, stereos, computers, etc.) or use a power strip that you can switch off
- Turn off your wi-fi at night
- Keep your cell phone charging out of your bedroom
#3. Eat the Right Things Before Bed.
One common cause of waking in the middle of the night is something called reactive hypoglycemia – essentially, when somebody eats something that spikes insulin heavily before bed (usually simple starches and sugars), blood sugar drops in the middle of the night, and you wake up, ready to eat. To avoid this, focus on proteins, healthy fats, and vegetables before bed, and if necessary, use a small amount of slower-digesting carb sources such as sweet potato, brown rice, or even oatmeal with your last meal (some people do sleep better with a little bit of carbs later at night).
#4. Avoid Overstimulation.
Avoid working on stressful work projects right up until bed, read a book instead of watching TV, watching a comedy instead of a pulse-pounding thriller – try to avoid anything that might jack up adrenaline and simulate the “fight or flight” feeling. Try to begin winding down about an hour or more before you want to hit the sack for the night.
#5. Use Natural Sleep Aids.
While most pharmaceuticals tend to leave the user feeling groggy the following morning, there are several natural, effective products that you can use to help wind you down at the end of the day. Try using them within a few hours of bedtime, although some people get the greatest benefit by using multiple doses beginning as early as 4 or 5pm:
- Different chelated forms of magnesium (1-1.5g in divided doses for women, 1.5-2g for men)
- Taurine (2-3g)
- Inositol (between 1-10g about 45 min before bed on an empty stomach)
- And many more
If you want to know more about how you can fix your sleep quickly and safely, feel free to contact us for a consultation to design an evening routine that works for you!