09: The Ultimate Blueprint to Better Sleep
40 million people in America struggle from a sleep disorder, while 60 million people battle insomnia! For over a decade, we’ve coached clients on how to live life to their highest health potential–and we always start with sleep. In this episode, we’re going to give you our favorite tips on getting your best quality sleep.
Prioritizing your sleep is crucial to optimal health and wellness. Unfortunately, in America today (and especially corporate America), we see sleep getting put on the backburner. We are programmed to believe that to be successful means that we need to be doing over productive and overworked.
The truth is, like most things, being productive is about quality, not quantity. A restful night’s sleep will allow you to do a better job in a shorter time.
Tips for a Restful Sleep
Stop eating 4 hours before bed and avoid sugar and alcohol: Give your body proper time to digest food so that your organs can rest and cleanse during the night.
Reduce light pollution and noise pollution: artificial blue light impacts melatonin production, affecting your ability to fall asleep and stay asleep. Invest in blue light blocking glasses and wear them a couple of hours before you go to bed. Avoid watching TV late at night. Try using earplugs and eye masks to reduce light and noise pollution.
Establish a bedtime ritual: try stretching, a relaxing bath, reading a book, praying/gratitude practice.
Support natural circadian rhythm: get outside during the day, sun gaze during sunset. Try going to bed at the same time every night.
Keep the bedroom cool at night: 65-69 degrees is an optimal sleeping temperature for night time.
Featured on this episode…