These are your Sleep MED’s …
Sleep Factors :
- Dark
- Cold
- Quiet
- Duration
- Timing of:
- Movement
- Nutrition
- Supplements
Jet Lag :
- Light
- Movement
- Nutrition
Mindset :
- Reduce stress-stimulus
- Prime mind for your morning / positive affirmations
- “Remembering” to help fall asleep
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Sleep Factors for setting up a Sleep Factory
Keep your bedroom as dark as possible.
- Dim lights as evening progresses
- Reduce exposure to Blue light during evening
- Get Sunlight in the morning
Keep your bedroom cool.
- Body temperature of 60C
- Hot / Cold exposure (shower)
Keep bedroom quiet.
- White noise
YOU NEED 6-9 hours
- Yes there are outliers
- Below 6, above 9 = higher risk of disease and all-cause mortality
YOU NEED to exercise
- Not too close to bed (2-3 hours before bed)
- Overtraining can cause insomnia
YOU NEED to eat properly
- Not too close to bed (2-3 hours before bed)
- Avoid stimulants & depressants in the afternoon (6 hours before bed)
You MAY need SUPPLEMENTS
Remember to cycle your dose over/under the recommended dosage:
- Melatonin
- CBD
- GABA
- Calcium & Magnesium + Stack
- Vitamin A
- Valerian Root
- Tryptophan
JETLAG
= adjusting your circadian rhythm to match your geographic location
- Expose yourself to hormetic stress first thing in the morning
- Sun light
- Exercise
- Eat
MINDSET
- You MUST ACTIVATE your Parasympathetic Nervous System
- Breath work
- Essential Oils
- Gargling / Hand warming / Tummy Rub / Palming
- You MUST DEACTIVATE your Sympathetic Nervous System
- Reduce exposure to stress
- Reduce stimuli in general
- Journaling
- Prime your Mind
- Positive self talk / Mantra
- Imagine your ‘best possible morning’
- Remember peaceful moments in your past.
YOU MUST HAVE CONSISTENCY
- In your light / dark cycle
- In the hours you wake & fall asleep
- This is the only way for a human body to synchronize wakefulness & sleepiness to the appropriate times of day. (I.E. adjust external conditions and force your body to adapt.)
- Consistency is the key to many things – including health, strength, and intelligence.