What is your biggest challenge in getting a good night's sleep?
Sleep has a bigger impact on our health than diet and exercise. Poor sleep weakens our immune system and affects our mood, ability to concentrate, and energy levels. It has a major impact on stress levels and longevity.
What are some of the basic steps we can take to improve our sleep?
Reducing overall artificial light exposure after sundown when the body's melatonin levels increase.This would include light from cell phones, computers, TV screens, and bright lights from indoor lighting. The use of filters, red light bulbs and candles can help to mitigate the negative impact of blue light exposure after sunset.
Do not eat or exercise 2-3 hours before going to sleep. This will increase the body's metabolic rate and raise the core body temperature.
Keep the room temperature at approximately 65 degrees.
Have your bedroom as dark and quiet as possible.
Keep cell phones on airplane mode or outside your sleeping area.
Avoid the use of caffeine after 3:00 PM.
The use of alcohol before bed may help you fall asleep but you will typically wake up more frequently and have a poor quality of sleep.
Use a tracking device like an Aura ring for tracking your sleep.
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