5 Proven Tips To Fall Asleep Faster & Stay Asleep Longer

YES! - Improve My Deep Sleep

Video Summary

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.

 

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