Deep Sleep - 3 Simple Solutions
Do you count sheep to fall asleep? Rely on over-the-counter sleeping meds? Or, maybe you are one of the folks who says:
I’ll sleep when I’m dead.
I can be just fine with 4-5 hours per nigh.
I can't afford to sleep, I have work/family commitments.
I’ve heard all the excuses and they don't surprise me. In our society we get a pat on the back for sleeping 4-5 hours and often burn the candle at both ends. I did it too! I used to stretch myself so thin for years and was a chronic insomniac. But, deep restorative sleep is absolutely vital to every cell in our body! It is one of the most important variables to improving your brain function, longevity, and performance in all aspects of life.
If you wake up feeling sluggish, stressed, distracted, have low immune function (get sick often), or find it difficult to concentrate thorough the day, it might be because of your sleep patterns. Some people claim to be “fine” with little sleep. But the question is: do you want to be “fine” or do you want to wake up with energy through the roof (without caffeine), no pain, clear mind, and ready for anything the day has to offer?
My video highlights 3 simple techniques anyone can do for deep, restful sleep. You don’t have to do all 3 at the same time; my advice for you is to try each separately to know what has the biggest impact on your unique body.
Here are a few general guidelines for a better night sleep that have served me over the years:
Reduce your caffeine intake. Obvious, I know, yet not many do it.
Sleep in a pitch-black room or make it as dark as you possibly can.
Put your phone on airplane mode 2-3 hours before sleep.
Don’t go to sleep on a full stomach.
Limit your liquids in the evening.
Sleep in cold room. According to Charlottesville Neurology & Sleep Medicine Clinic, you should keep your room between 60 to 67 degrees Fahrenheit for optimal sleep.
Eliminate or at least dim the lights (computer, phone, TV, etc.) a few hours before winding down.
Try to be in bed by 11pm.
No strenuous exercise close to bed time.
Sleep tight and let me know which one of the 3 methods had the biggest impact on you. Remember, there are no guarantees in health but the best bet you can make is on yourself. Never stop learning about your body, it's functions, and how to be your own doctor. Take the power back into your own hands!
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