Sleep is one of the most important and yet, overlooked aspects of having dramatically better health, fitness, and longevity.
Today I’m going to give you the 5 best, proven tips to improve both the quality and depth of sleep, that are clinically validated and more importantly, work in the real world.
- Morning Sun
When you get up in the morning, go outside and take a 10-15 minute walk. This wakes up your body, improves dopamine and cortisol levels, and then sets your circadian rhythm to produce melatonin, the sleep hormone, in about 16 hours.
- Exercise Daily & Early
The earlier in the day you exercise, the better. Exercise ramps up and overstimulates your nervous system and adrenal glands – producing adrenaline and cortisol. BOTH of which stimulate and wake up your body.
- No Stimulants, Especially After 2 pm
Stimulants like caffeine products and amphetamine-type prescription drugs, over-stimulate the nervous system and overproduce stress hormones. When stress hormones are up, melatonin – the sleep hormone, will not be released properly at night.
- Turn Down Lights & Temperature
A simple way to slow down and relax is to dim the lights in your home, about 2 hours before bed. There are lots of reasons for this, just know that darker and cooler helps your body to get ready to relax and go to bed.
- Go To Bed Before Midnight
Going to bed before midnight is very important for proper hormone production and deeper, quality sleep. Ideally, you’d get ready for bed around 9 pm and be asleep by 10 pm.
Try one or all of these and get in a habit of staying consistent with your sleep hygiene and nightly sleep regimen, just as you would do with a child.
Now, many of us still need a little help at night to fall asleep. Luckily, there are vitamins and supplements that will guarantee you better sleep.
You’ll fall asleep faster and stay asleep longer.