Whether you are looking to gain or lose weight, resolve inflammatory issues, improve focus, manage stress, overcome trauma, strengthen your immune system, balance your hormones, or stabilize your emotions, sleep is the key. Here are some points to optimize to improve your sleep:
- Exposure to natural light: Try to go outside within 30 to 60 minutes of waking up. Repeat this exposure in the late afternoon, before sunset. If you wake up before sunrise and want to stay awake, use artificial lights until sunrise, then go outside. On clear, sunny days, expose yourself to the sun for 10 minutes in the morning and afternoon. On cloudy days, aim for 20 minutes, and on very overcast days, 30 to 60 minutes. If you live in an area with little natural light, consider an artificial daylight simulator. Avoid wearing sunglasses for this practice, but contact lenses and glasses are acceptable. You don't need to look directly at the sun, and never look at a light so bright that it hurts. Being outside without excessive protection is enough.
- Maintain a regular sleep schedule: Wake up at the same time every day and go to bed as soon as you start to feel tired. Going to bed too late can cause you to wake up at night and have difficulty getting back to sleep.
- Limit caffeine: Avoid caffeine 8 to 10 hours before bed, although some experts like Dr. Matt Walker recommend 12 to 14 hours.
- Minimize exposure to nighttime lights: Avoid bright lights, especially overhead lights, between 10 p.m. and 4 a.m. Use only the artificial light necessary for your nighttime safety. Blue light blockers can help, but it's also important to dim the lights. Candle and moonlight are acceptable.
- Optimize the Sleep Environment: Keep your bedroom cool and dark, and use blankets that you can remove if you get too hot. A drop in body temperature of 1 to 3 degrees is necessary for effective sleep. If the temperature is too high, use a cooling device if necessary.
- Avoid alcohol and certain medications: Alcohol disrupts sleep, and many sleep medications like melatonin can have long-term negative effects.
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Consider these food supplements 1 hour before bedtime :
- 200 mg Magnesium Bisglycinate
- 50 mg of Apigenin
- 100-400 mg of Theanine.
- 2 g of Glycine and 100 mg of GABA (3-4 nights per week)
Start with one supplement and add more as needed. Avoid Theanine if you have vivid dreams, sleep walking, or have night terrors.
