Today I’m going to reveal seven clinically proven tips. So you can have a better deeper and more restful sleep. Now I truly believe that getting better sleep is one of the best ways for improving your health, fitness, and longevity. With better sleep you will burn more fat, you’ll build more muscle, your skin and hair will be better, your memory and cognition.
Will improve cravings will be less you’ll be happier and in a better mood. And you’ll greatly reduce your risk for many illnesses and diseases. And the reason is that good quality sleep helps restore every aspect of your body. All the cell’s and most importantly improve your hormones.
First of all, you want to know your sleep chronotype. Now, most people or experts say that you should get to bed early and wake up early. And this is probably true for many people but obviously not all. Some people are morning people and some are night owls. Genetics plays a big role in this one as does just aging and hormonal changes. For example, I used to stay up late and sleep in. But when I got in my 40s you know I started going to bed earlier and I was getting sleepy earlier. And then as I get close to 50 I’m going to bed even earlier like 10 p.m.
Anyway, know your genetics and preferences and then stick to it daily. If you’re tired at 10:00 p.m. then that’s your signal to go to bed. Don’t push past it and get that quote unquote. Second wind because that’s your stress hormones increasing such as cortisol levels will go up and then melatonin. Your sleep hormone will actually do the office and go down and now you’ve created a negative hormonal balance or imbalance. So listen to your body and keep the same sleep schedule every night. If you want to go to bed at 2:00 a.m. let’s stick to that schedule every night.
Consistency and Regularity
Consistency and regularity is the most important factor. One thing you want to do is wake up with sunlight. Now when you wake up in the morning get some sunlight immediately. Let your eyes see sunlight to reset your hormones. And basically, wake up which actually then prepares your body to release your sleep hormone melatonin. Later that evening I suggest you actually go out for like a 10 to 15-minute walk. You’ll get some Sun and start your body moving so it’s got double the benefits.
Now the next thing I want you to do is exercise daily. Now if any of you have a dog you know that you need to walk the dog it’s not just. So they can go to the bathroom but so they can get some of their energy out. It helps sleep them better and they’re not as restless the same with children. One reason they sleep well is that they’re so active during the day. So make sure you exercise and move daily. You know I like both weight lifting which is resistance exercise and cardio walking being one of my favorite. You can do each other every other day. For example maybe do cardio Monday, Wednesday, Friday and then weights or resistance exercise Tuesday, Thursday, Saturday or something similar.
And the early on the day that you exercise the better first you’ll have more energy the entire day. Which is a great bonus but the problem is that exercising late in the day or at night time. It actually stimulates your nervous system, your adrenals and stress hormone. And thus reduces deep sleep. Now, this has to do with strenuous exercise. Of course, I’d rather you exercise late in the day they’re not exercising at all. However, you can take a nice relaxing walk late in the day or at night time. Which obviously has many benefits and one of them being that it improves your stress levels and helps your body relax. As with everything a healthy balanced diet is important and it’s also a fact.
Eat A healthy & Balanced Diet
Just get logical about it try to eat healthy every day. Make sure you get healthy fats, proteins, and some carbohydrates. Don’t eat too close at that time you know to wait at least one or two hours before. You basically want your body to focus on repair and sleep not digesting like a heavy thick you know calorie dense meal.
Eat Something Slow to Digest
You should also eat something slow to digest for your last meal. Something with some fat to help keep your blood sugar stable. One reason people wake up in the middle of the night is actually due to low blood sugar levels. Speaking of which alcohol is not good for sleep you may pass out easier with it. But it reduces deep REM sleep. And thus repair is reduced and you actually wake up less rested. Lastly, as far as diet reduces or eliminates caffeine I know this means no coffee or energy drinks.
And all that stuff however if you’re going to have them cut them out about eight to ten hours before bed. Now when I tell this to people you know they bitch and complain moan and groan at first. However weeks later they confess how much better they’re sleeping because they’ve eliminated caffeine.
Dim the Lights especially the blue light
Dim the lights especially the blue light as it’s important to get sunlight during the day. However, at night you need to reduce the lights around you. This means to dim lights around your home and more. So kill off the blue light from electronic devices like your phone and the computer. I simply dim my lights and wear blue blocking glasses. I do so about an hour or two before bedtime and it really helps. Because it tells my body to start producing melatonin that it’s getting late at night. You see this is because all those bright lights trick your brain into thinking. It’s still daytime by the way when it’s time to sleep your bedroom should be completely pitch black. If you can’t do that do what I do I wear eyeshades right. It just blocks out all the light.
Now the next thing I want you to do is write it down now stated earlier my mind is always racing. I have always been like a thinker and I’ve noticed many poor sleepers are similar. Now you might have concern or anger or frustration or worry some negative thoughts or even excitement. But whatever it is your brain is constantly focusing on something and not able to relax. Now meditation is great if you want to do that however, I think writing things down is really important. Because it gets the junk out of your head right and can put it on paper.
You can journal or have a diary or just write down what’s bothering you what you’re thinking about. Then make sure you also end on a positive note what you’re grateful for what you’re happy about what is working out in your life smaller big and with gratitude. Just know that your brain can only hold on to one type of emotion. You can’t be angry and grateful at the same time. So better than the day with happiness on a positive note of gratitude ironically you’ll actually get better sleep due to better hormones.