On this show I talk about Tips for better sleep that you can use today!
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In this episode you’ll learn about Tips for better sleep
- What you should do first thing in the morning to sleep better.
- When to exercise to sleep better.
- What supplements are the must takes.
- How to setup your room for optimal sleep.
- And much, much more.
Links from show
– The Psyllium Husk that I take https://amzn.to/2KTYv6o
– For a very detailed DEEP dive into the mechanics of sleep checkout this article by Ben Greenfield
– Benefits of sleep by Very Well Health
– Why good sleep is important by Health Line
Benefits of sleep
– Reduced stress
– Weight loss (yes, sleep can help you get lean)
– Improves memory
– Improves energy
– Less hunger cravings
– May reduce cancer, heart attacks, and stroke
– May reduce depression
– You will have improved concentration
– Improved athletic performance
– Improved glucose metabolism
Tips for better sleep
Get into the sun
– Get sun exposure shortly after waking to get a better cortisol release. Cortisol can be what keeps you wired at night if it isn’t released properly (which should be highest in the morning).
– Doing 30 minutes of moderate intensity (65% of max) aerobic activity prior to breakfast has been shown to enhance sleep later on when you go to bed. This is most likely (again) due to a proper cortisol release.
– Have a regularly timed breakfast to reset your circadian rhythm. This messes will all of us trying to do intermittent fasting, but I would take good sleep over not eating in the morning.
Exercise helps you sleep (no way!)
– Get up to 2.5 hours of intense exercise (50-80% of max) 4-8 hours prior to bed OR 30 minutes of high intensity (85-90% of max) 3-4 hours prior to bed has been shown to improve sleep. This might seem like a lot, but read the fine print… 30 mins of high intensity activity. Also known as what we do at The Get Better Project.
Cold therapy (do it)
– Take an early evening cold shower or cold soak to lower evening spike in body temp (great after afternoon/evening exercise). I know that most people are wusses and won’t do this, but it’s amazing if you do.
No screens or bright lights after dark
– After sunset get rid of screens, and even bright household lights
– Use blue light blocking glasses
– Without this your body won’t properly secret melatonin (makes you fall asleep easier)
Side note: these things are all related, so just following one thing might help, but also might not…
Supplements that can help
– Take 300-500mg of magnesium
– Take high quality CBD (like Koena)
No late night binges
– Avoid eating large amounts of carbs and protein late at night, especially if you haven’t had a good workout that day. This absolutely includes desserts after dinner, but you could have these after your earlier workout (if needed)
Get your fiber for more than pooping
– The higher the fiber in your evening meal the better you’ll sleep. I’m sure there is a limit, but consider eating a done of fibrous veggie or taking a psyllium husk supplement with your last meal.
Black out your room
– For goodness sakes, black out your bedroom already!!!
Partners mentioned in this podcast
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