Did you know that getting adequate quality sleep is the #1 most important habit you can focus on to improve your overall health and wellbeing?

You are designed to have lots of energy and feel great. If that’s not happening for you keep reading. My 3 Sleep Hacks give you the most effective, “low-hanging fruit” to improve your sleep as quickly as possible. They're designed to help you get better sleep starting tonight.
It's important to not overlook the power of the seemingly simple “sleep hygiene” habits that you do every day…a poor light diet and an irregular routine alone can wreak havoc on sleep.
So, let's dive in...
Sleep Hack 1: Optimize Your Light Diet
Your Sleep/Wake Cycle is powerfully influenced by light exposure. What kind of light you get and when you get it tells your body when it’s time to be awake and when it’s time to sleep.
Say good morning to the sun: When you are in sync with nature you will naturally wake up when the sun rises, around 6am. Start transitioning your wake time to rise with the sun. Once your body is back in sync, it will happen automatically. Whatever time you wake up, go outside and greet the day. Get direct morning light in your eyes.
Take breaks in the day and go outside: This is especially important if you are working indoors in unnatural lighting all day. Take small breaks throughout your day (at least 3 5-minute breaks) and go outside for some fresh air and sunshine. Don’t wear sunglasses. This will help your brain and your body get back in sync.
Use full spectrum bulbs whenever possible during the day: Blue light isn’t dangerous—unbalanced light is. Use blue-blockers during the day and switch out your normal bulbs in your home and office.
Watch the sunset: Find out what time the sun sets where you live and go outside at this time too. Watch the sunset if you can. If you have Alexa, you can program it to remind you when the sun is setting each day.
No blue light at night: We evolved with only moonlight and fire at night. Our brains get overstimulated when we see light at night in the daytime spectrum and most of our indoor lighting is not geared for night. After dark, use either red or amber lights in your house or use natural beeswax candles.
Cut out Screen time before bed: The light from screens is especially detrimental when used at night. When possible, avoid screens entirely after sunset. If you need to be on your phone or computer, get an app that will adjust your screen light (Enable Nightshift on your device or download f.lux. Also, be sure to use a lens technology to block out disruptive light).
Sleep in a cave: Make your bedroom as dark as a cave. No light from windows, alarm clocks or other electronics. If you have to use the restroom at night, use only a nightlight with a red or amber bulb.
Sleep Hack 2: Routine is Key
Just as the sun has a daily rhythm, so too does your body. When your schedule is all over the place, your body gets confused and sleep will be disrupted. Stick to a routine.
Rise and shine: Wake up at the same time every day. The time you rise is dependent on what time you are going to bed so your wake time goes hand in hand with your bedtime. Figure out a schedule that works for you and stick with it. If you are consistently a late riser, try shifting your wake time by 15 minute increments daily until you get to an optimal wake time. Your body will function better when you wake between 5:30-7am.
Daily bread: Regular meal times matter too. Aim to eat your evening meal between 5 and 7pm. After that, if you need a little snack, eat something light. Do not eat a heavy meal before bed or eat in the middle of the night if you are awake. Your body can't digest properly at night and you will undoubtedly gain weight.
Exercise in the morning: If you exercise too late in the day, it will be difficult for you to wind down. Gentle exercise is fine for the evening but leave the heart pumping cardio for the morning or early afternoon.
Start a love affair with your bed: Your body needs time to wind down at night. You can’t expect to work until the moment it’s time for bed and then fall asleep the moment your head hits the pillow. Create a bedtime ritual that woos your body and mind into a wind down cascade—take a hot shower or bath, give yourself a foot massage, journal, do some gentle yoga—customize it so that it’s a special time that you give to yourself and that you look forward to.
Avoid a second wind: Adults have a sleep window just like kiddos. If you stay up past it, your cortisol levels will start to rise and you’ll have energy again despite actually being overtired. Pay attention to your sleep cues and honour them. Get to bed before you get that second wind. It’s a killer for being able to fall asleep.
Lights out: The optimal time to be in bed by is 10pm. That means you need to start winding down by 9:30. This might be hard for you, especially if you are used to staying up late. But here’s the reality: when you get good rest, you will be WAY more productive and can accomplish a lot more than when you are overtired, so get to bed early and you can get a jumpstart on your day when you refreshed and clear-headed.
Sleep Hack 3: Regulate Cortisol
Cortisol is the hormone that helps us leap out of bed in the morning but for most people with sleeping issues, it’s elevated throughout the day which creates a nasty spiral of problems that impact sleep and health.
Try a time restricted fast: When you narrow your eating window, your sleep/wake cycle improves and you stimulate autophagy which has a laundry list of benefits for your body. So, rather than eating first thing in the morning because you think you are supposed to, wait until you are actually hungry. Note that I do not recommend this for those experiencing the menopause transition or those that tend to binge eat if they skip breakfast. This isn't optimal for everyone.
Eat balanced meals: Regular meal times matter too. Aim to eat your evening meal between 5 and 7pm. After that, if you need a little snack, eat something light. Do not eat a heavy meal before bed or eat in the middle of the night if you are awake. Your body can not digest properly at night and you will likely gain weight and tax your body.
Avoid sugar: Sugar spikes cause elevated cortisol levels. The best way to avoid them is to avoid simple carbs and sugar. If you are going to eat them, make sure that you combine them with healthy fats, fiber and protein. Alcohol is in this category too and it’s best to avoid it entirely if you are having issues with your sleep.
Just say no to caffeine: Your cortisol levels after caffeine consumption are similar to when you experience acute stress. Caffeine masks your true exhaustion and over time can lead to adrenal fatigue. Instead of caffeine, experiment with natural pick-me-ups.
Stress less: Stress is unavoidable. Take an inventory of the main stressors in your life and see what you can do to minimize them. Determine what brings you the most joy and make space in your life to get more of it.
Take a Cold Shower: You don’t have to submerge yourself in a chest of ice water to get the benefits of cold hydrotherapy. At the end of your normal shower routine in the morning or afternoon, turn the faucet to cold and stay under it for at least 15 seconds. This is an excellent way to reduce cortisol levels and inflammation and give you an energy boost. Avoid this at night however as it can be too stimulating. Instead opt for a warm shower or bath before bed.
Countless clients of mine have experienced life-changing improvements in their sleep just by making a few simple changes like the ones I recommend above. When you implement these hacks, your sleep will improve. Be patient. You might not have perfect sleep your first night, but every little bit counts. Before you know it, you’ll be sleeping soundly.
Feel like you've tried everything and you're still not sleeping?
I've got you… I want you to know that I am completely confident in your ability to sleep soundly again.
Book a FREE Health Strategy Session with me today to discuss how we can get you on track to better sleep, which means more energy, less cravings and moodiness and more.
תגובות