A study published in the Canadian Medical Association Journal showed that sleep deprivation is directly related to an inability to lose weight. Test subjects were put on the same exercise and diet program, but those who were in the sleep deprivation group (less than 6 hours per night) consistently lost less weight and body fat than the control group, which slept for 8+ hours a night. There are several other studies showing sleep deprivation encourages cancer, Alzheimer’s, and depression.
1. Know the value of sleep.
High-quality sleep fortifies your immune system, balances your hormones, boosts your metabolism, increases physical energy, and enhances brain function. With all the essential benefits that sleep gives you, you will never have the body and life you want without giving your body the right amount of sleep.
2. Get more sunlight during the day.
One of the most vital things that induces great sleep is your body’s natural secretion of a hormone called melatonin. The production and secretion of melatonin is powerfully affected by light exposure. Sunlight provides the natural spectrum of light that we need to help coordinate the cycle of melatonin production. Get more light during the day, less light at night, and you’re on your way to having a magic sleep formula.
3. Avoid the screen.
This is likely the #1 thing you can do to improve your sleep quality immediately. The artificial “blue” light emitted by electronic screens triggers your body to produce more daytime hormones (like cortisol) and disorients your body’s natural preparation for sleep. If you want to give your body the deep sleep it needs, make it a habit to turn off all screens at least an hour before bedtime.
4. Use a blue light blocker.
Extenuating circumstances come up, and you may need to be on the computer later than you want. This is where cool advancements in technology can come in to help smooth things out. On my Mac I have a free application called f.lux that automatically eliminates all of the problematic blue light from my computer at a certain time each
day. You can get similar apps for your smartphone too.
5. Have a caffeine curfew.
For most people, it’s generally going to be before 4 p.m. But if you’re really sensitive to caffeine, then you might want to make your curfew even earlier, or possibly avoid caffeine altogether.
6. Be cool.
When it’s time for your body to rest, there is an automatic drop in your core body temperature to help initiate sleep. If the temperature in your environment is too high, it can pose a physiological challenge for your body to achieve the ideal state for restful sleep. Studies have found that the ideal room temperature for sleep is around 68 degrees Fahrenheit.
7. Get to bed at the right time.
You can get amplified benefits of sleep by sleeping at the right hours. It has been shown that humans get the most significant hormonal secretions and recovery by sleeping during the hours of 10 pm and 2 am.
8. Use high-quality magnesium.
Magnesium is a bona fide anti-stress mineral. It helps optimize circulation and blood pressure, balance blood sugar, relax tense muscles, reduce pain, and calm the nervous system. Remember, quality is everything.
9. Get “blackout” curtains.
It’s a well-established fact that we sleep better in a dark environment. Having light sources of any type in your bedroom can disrupt your sleep patterns. Using an eye mask is unlikely to be 100% effective for most people, even when used correctly.
10. Create a sleep sanctuary.
Stop making your bedroom the entertainment hub of your house. Make your bedroom a sacred space where peace, calm, and relaxation abound. When you walk into a sleep sanctuary, it’ll be easy to drift off to your dreams peacefully.
11. Have an orgasm.
Having an orgasm is like a full-on sedative for most people. There’s a rush of relaxing hormones and endorphins when you release, and it’s just the thing to set you up for a great night's sleep.
12. Train hard (but smart).
Choose heavy weights over long cardio.
13. Get your “friends” out of your room.
Remove electronics (laptops, TVs, cellphones) from your bedroom.
14. No snacking close to bedtime.
If you want to get truly restful sleep, one of the worst things you can do is eat right before bed. Allow your body at least 90 minutes (more is even better) before heading to bed after eating.
15. No glove, no love (for your feet)
Even though the room temperature would ideally be cooler to induce great sleep, if your hands and feet are too cold, it could be a sign of poor circulation. The solution: wear a pair of warm socks to bed.
16. You booze, you lose
Though studies prove alcohol helps you fall asleep faster, the bad news is that REM sleep is significantly disrupted by alcohol being in your system. You won’t be able to fall into deeper levels of sleep, and your brain and body won’t be able to rejuvenate fully. This is why people don’t feel great after waking up from an alcohol-laced sleep.
17. Calm inner chatter with meditation
Use the MUSE meditation band to track your calm progress.
18. Supplementation
Here are 3 of the more gentle to moderate natural sleep aids. Focus on the lifestyle stuff first, and if you want, you can respectfully add these things in too.
1. Chamomile: a nighttime tea, shown to calm the muscles and nervous system.
2. Kava Kava: the national drink of Fiji, has sedative properties and is commonly used to treat sleeplessness and fatigue.
3. Valarian: moderate sedative – indicated for individuals who have a difficult time falling asleep, and also promotes uninterrupted sleep.
Notice that melatonin was not included. This has become a very popular supplement lately, addressing many of our society's sleep issues. Many experts agree that melatonin supplementation can be very effective for SOME people. However, it can potentially downregulate the body's ability to produce its own melatonin. This is an actual hormone supplement, so unless you want to chance creating a dependency on this, avoid it and try other things first.
19. Blue blocking glasses.
If you’re a fanatic about this stuff, and don’t mind looking like someone from the future, then you can rock these glasses that block blue light and give a much safer, softer, yellow tint.
20. Be early to rise
By waking up early, you start the process of helping your endocrine system link up with the diurnal patterns of the Earth. Get up when the sun rises.
21. Get grounded
Well, it appears that the Earth’s electromagnetic surface has the ability to “sync” with your body's internal clock.
You can read more about these tips in Shawn Stevenson’s bestselling book “SLEEP SMARTER. 21 Essential strategies to sleep your way to a better body, better health and bigger success.” (http://sleepsmarterbook.com)