I am a very deep and good sleeper but anything can throw me off as my body is so hyper-sensitive.
The one thing I have learn’t over the last year is nothing is more important than good sleep! I am very mindful during the day of what will help me get good sleep.
- At the top of my list is being careful about what I put into my body past 4pm. Supplements and medications can activate the body so profoundly that you just are mentally too active to sleep. So as a general rule, I finish all my supplements before 4pm and avoid green tea or 100% cacao. If you a supplement, it’s better to wait until the next day.
- Next is keeping my sleep environment cool and relaxing. It should be as zen as possible, with calming colours and no distractions, as cellphones, televisions or clutter.
- Keeping my body at a cooler temperature before bed. This means no Far infared saunas before bed or taking any medications that heat the body. Far infared heats the body for 8 hours after an hour of use. So make sure you have enough time to cool down before sleeping.
- This has been the most challenging for me: sleeping at the same time and by 10pm every night. I do try, but this is a difficult one for me. At the very least I have started waking up at 8am everyday… more work to do in this area.
- Supplements that really help with sleep are magnesium, melatonin, probiotics, vitamin C, and GABA. I take these, with or without GABA, an hour or more before I head to bed.
- Teas. Lemon balm, lemongrass, and chamomile are at the top of my list. Try to have them at least an hour before bed… otherwise they wake you up to go to bathroom…
- Bed time activities. Reading a spiritual “book” before bed as the Bible really helps your mind shut down and gives you some food for thought, keeping you attention above yourself or your situation.
- Stopping electronic use 1 hour before bed. Need I say more… I think we hear enough about this one.
- Enough exercise during the day. I find if I have not done at least 60 minutes of moving around during the day, I have a hard time sleeping. Aim to do your cardio in the morning and keep it to walking closer to bed time.
- Too full or too hungry. If you are doing intermitted fasting as I am, I find that I can’t sleep if I am hungry so I have my last meal by 8pm and first by noon. This way I am not hungry before I sleep.
- Dark sleeping area. Block out light as best as you can. There are some good drapes out there, and even better… get to bed early and wake up with the sun.