Tips for a Good Night’s Sleep:
Food/Supplements to Support Sleep:
Avocados (high in magnesium, potassium, and minerals)
Myo-Inositol
L-theanine (400mg)
Cranberry Juice
Black Cherry Juice
Creatine
Apogenin (camomile)
Potassium
Food/Supplements for Falling Asleep:
Sauerkraut (vitamin C & probiotics)
Magnesium Threonate/Glycinate
Glycine (3g) (4g to help mitigate sleep deprivation effects)
Ashwagandha (300-600 mg)
Melatonin (300mcg-3mg can help regulate circadian rhythm, when taken 1-2 hours before bed [not for children])
Sleep Duration by Age (very important for all health):
<3 years old = 11+ hours
3-5 y.o.= 10-13 hrs
6-13 y.o.= 9 -11 hrs
14-17 y.o. = 8-10 hrs
18-64 y.o.= 7-9 hrs
65+ y.o.= 7-8hrs
During the Day:
Singing may help with sleep apnea
Before Bed:
Sleep in cold (~65°), or cold shower OR warm bath prior to sleep
Go to bed early
Stretch before bed
To avoid waking up to pee often: get sufficient fluids throughout the day, make sure to sip in increments, and don’t drink water close to bed
Avoid blue light; Melatonin is most strongly suppressed by blue wavelengths
3 hours before bed, no heavy meals
2 hours before no work or stress
1 hour before no screens and light stretching (signals your nervous system to relax)
Sunlight in the evening is key to a robust nights sleep (ipRGCs and melanopsin)
Limit caffeine (esp. 6-12 hrs. before bed)
Don’t eat too late (~3 hrs. before bed); Light meal with protein is good to eat before bed, not a heavy meal
To Fall Asleep:
Do a closed eye sensory body scan from top of head to toes
Think of a neutral/pleasant object and keep switching to an unrelated object every 5-15 seconds (Cognitive Shuffling)
Use 4 second (inhalation) – 7 second (hold) – 8 second (exhalation) breathing (or to get back to sleep)
During the Night/Sleep:
Sleep on back or sides rather than on stomach; Left side sleeping may be the healthiest
Have good air quality
A weighted blanket may relax the body/mind
Light below eye level at night
The sound of a crackling fire, the sound of snoring dogs, and solid relationships reduce micro awakenings
It is better to get consistent sleep than total time asleep
Splitting sleep is better than continuous sleep, if no screens are present
Upon Waking:
It is better to wake up and then end of a ultradian cycle than get a bit more sleep
Wake up and go outside into sunlight (everyday)
Sunlight in the morning is key to strong focus & energy during the day (IPRGCs and melanopsin)
If Unable to Sleep:
Exercise more
Try to get to sleep on a regular basis
Non-Sleep Deep Rest (resting in bed and closing eyes) is regenerative and for about 1/3 of actual sleep
Relaxation (whatever you find most relaxing) and Yoga nidra (Non-Sleep Deep Rest) are huge for recovery
3 weeks of biodynamic lighting (lights that mimic the natural rhythms of daylight) can increase sleep duration by 82 minutes
Sleep debt can be caught up on, especially in the short term on slow wave sleep
Close your eyes and move them relatively slowly from side to side, then again, then a counterclockwise circle, then a clockwise circle, then up, then down, then a a faux cross eyed attempt (look down towards the bridge of your nose) and exhale
Lack of Sleep:
Will lead to eating more carbohydrate dense foods
Will lead to lack of weight loss
Naps:
22 minutes is a perfect nap, over 30 not good
A short nap (ideal is 26 minutes) can produce an almost 54% boost in alertness, almost a 34% in job performance
Naps of 1 hour are best for Long-Term Memory