- Know how important sleep is.
Basically, sleep rebuilds you--an anabolic state vs. being awake which is a catabolic (break-down) state.
- Get more sunlight during the day.
Get more light during the day, less light at night, and you’re on your way to having a better night’s sleep.
- Avoid the screen 1 hour before bed.
Computers, iPads, televisions, smartphones, etc are emitting sleep-disturbing blue spectrum of light that can give you major sleep problems
- Use a blue light blocker on devices.
- Have a caffeine curfew—usually by 2pm.
- Sleep in a cool room, generally 68 degrees for restful sleep.
- Get to bed at the right time.
It’s been shown that humans get the most significant hormonal secretions and recovery by sleeping during the hours of 10 pm and 2 am.
- Use high quality magnesium before bed.
- Black out your room.
- Create a sleep sanctuary.
- Exercise with Hi-Intensity Interval Training (HIIT).
It will help make your body get ready for sleep.
- Get your devices out of your room.
- Have a high protein, low carb snack 90 minutes before bedtime if needed.
- Wear socks to bed if feet get cold.
- Minimize alcohol before bed.
Alcohol consumption disrupts sleep and memory processing. REM sleep is significantly disrupted by alcohol being in your system.
- Learn to meditate.
- Try herbal Supplementation.
- Wear blue light blocking glasses.
The amber glasses can block the blue light from your devices that trigger the brain to stay awake.
- Be early to rise and early to sleep.
- Get grounded.