1. Know how important sleep is.
Basically, sleep rebuilds you--an anabolic state vs. being awake which is a catabolic (break-down) state.
2. 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.
3. 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
4. Use a blue light blocker on devices.
There is free computer application called f.lux and you can dim your smartphone in settings.
5. Have a caffeine curfew—usually by 2pm.
6. Sleep in a cool room, generally 68 degrees for restful sleep.
7. 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.
8. Use high quality magnesium before bed.
Magnesium, the anti-stress mineral, can almost help reduce your body’s stress load and improve the quality of your sleep.
9. Black out your room.
If there’s even a small amount of light in your bedroom, it tricks your body into believing that you should be awake. Black out curtains and even a sleep mask can help.
10. Create a sleep sanctuary.
Your bedroom is for sleep, romantic interludes and getting dressed. Don’t bring work to bed with you. Make your bedroom a place where peace, calm, and relaxation are key.
11. Exercise with Hi-Intensity Interval Training (HIIT).
It will help make your body get ready for sleep.
12. Get your devices out of your room.
Numerous studies have confirmed that the EMFs (electromagnetic fields) coming from our everyday electronic devices can cause disruption of communication between the cells in our body and our hormones.
13. Have a high protein, low carb snack 90 minutes before bedtime if needed.
14. Wear socks to bed if feet get cold.
15. Minimize alcohol before bed.
Alcohol consumption disrupts sleep and memory processing. REM sleep is significantly disrupted by alcohol being in your system.
16. Learn to meditate.
Quieting and calming the inner chatter lets you fall asleep faster.
17. Try herbal Supplementation.
Kava kava, chamomile, Seriphos, valerian, passionflower are helpful to allowing your body to sleep.
18. Wear blue light blocking glasses.
The amber glasses can block the blue light from your devices that trigger the brain to stay awake.
19. Be early to rise and early to sleep.
By waking up early you start the process of helping your endocrine system link up with the diurnal patterns of the earth. Being early to rise and having a natural release of cortisol, which wakes you up and going to bed earlier and taking advantage of the natural release of melatonin, which helps you sleep.
20. Get grounded.
When it comes improving your sleep, getting your body in contact with the earth’s electromagnetic field might help you sleep better. Walking barefoot on the outdoor ground and using earthing/grounding mats are ways in which to get grounded.