Here's to better sleep!
It used to be easy for me to wake up at 4am to begin my morning ritual but now with the day to day, training and parenthood (Sarah almost 2 and Sienna almost 5)..it’s a lot harder now. Sleep is one of the principles I mentioned in my free eBook.. I am focussed on optimising it these days.
I have felt it.
Feeling tired and sluggish throughout the day, and having difficulty concentrating on tasks. I also find myself getting irritable and moody, my memory has also been impaired, as I am forgetful and struggle to remember important details. Overall, the lack of sleep has had a negative impact on my physical and mental well-being, and I am trying to find ways to improve my sleep habits.
I tuned into the Huberman lab podcast episode on sleep and got great insight from it. So I decided to compile what I’ve learnt from it (plus some of what I do), in hope that you will get better shut eye.
Tips for optimizing your sleep:
In the morning:
If you wake up before there is light, turn on all the lights to begin the wake cycle.
If you wake up when the sun is rising, get outside and expose yourself to sunlight (min. 10mins) in the first 30-60 mins of waking.
Hydrate with a big glass of water. Practice hydratitude (as your hydrating, send gratitude ..see research by Dr Masaru Emoto)
Have a cold shower. By doing so your body releases adrenaline and epinephrine which increases core temperature.
Exercise or move first thing to raise your core temperature.
Delay caffeine intake for at least 90-120 mins after waking to prevent the afternoon crash.
During the day:
Avoid drinking coffee after 2-3pm
If you feel the afternoon crash and have the opportunity to nap, do so but not too late in the day. Naps need to be less than 90 mins.
If you feel the afternoon crash and have NO opportunity to nap:
Have a lighter meal at lunch.
Try the 8 minute breathe light guided practice to recharge when you need it most.
At night:
Avoid using bright lights of any colour. Work to dim the lights in the internal environment. Use low lights instead of overhead lights (Desk lamps). Use as little artificial light as possible
Prioritize nose breathing by taping your mouth during sleep. I advocate for my clients to try mouth taping (using myotape or 3M micropore surgical tape available at all pharmacies)
Limit alcohol consumption as this will impact REM sleep.
Have a warm shower to get your body heated up (hot shower/sauna). This will result in a compensatory measure of your body to cool off which will ultimately bring down your core temperature.
Do not eat 2-3 hours before bed to allow for your digestive system to shut down.
Decide a time to turn off your electronic devices. Preferably >60 mins before bed.
If working late, make the screen really dim. From 10pm - 4am use blue light blocking glasses or use an app like Flux to adjust colour temperature of light emitting from your computer screen.
Black out. Draw the curtains, tape up anything that emits light with black tape and ensure your room is dark. Alternatively use an eye mask.
Ensure that the room is silent. Alternatively use some ear plugs.
Keep the room cold ( between 15.6 to 19.4 degrees Celsius).
If your core temperature tends to run hot during the day, try sleeping without socks. Glabrous skin on your feet is a great channel for loosing heat when you are too warm.
And if all else fails, try supplements like (recommendations by Dr Andrew Huberman)
145mg Magnesium Threonate or 200mg Magnesium Bisglycinate
50mg Apigenin
100-400mg Theanine
4-7-8 breathing technique popularized by Dr. Andrew Weil, helps activate the body's relaxation response, making it a helpful practice for achieving better sleep. Inhale for 4 counts, holding for 7, and exhaling for 8, 5-10 mins before bed will help boost REM sleep,
Listen to a sleep meditation like the breathe light practice that I have shared above, or listen to the bedtime story below. This one is a drive through one of my favorite places in the world..a road trip through The Great Ocean Road in country Victoria, Australia.
Cheers to a good nights sleep!
If you are struggling with your sleep quality and depth? Book a FREE discovery call to see how I can help!