10 Simple Ways to IMPROVE Your SLEEP

Tip Number 1: Use the bed for sex and sleep ONLY

• Do not do any other activities besides these two things in your bed.

• By doing only these two things your brain will associate bed ↔ sex and bed ↔ sleep on a subconscious level to the point that when you go to crawl into bed, your brain will up-regulate the processes to help you fall and stay asleep.

Tip Number 2: Absolutely no light (blackout curtains)

• Studies have shown that any light no matter the source can disrupt your sleep cycles.

Tip Number 3: Get direct sunlight for at least 30 min a day, preferably between 6-8:30 am

• Even a cloudy day gives a favorable response from your body. Alternative light therapies can be used, but natural light is the best. It's also important to have this natural light be in direct contact with your skin and eyes to provide the most benefits.

Tip Number 4: Keep your bedroom no warmer than about 68 degrees Fahrenheit

• In order to optimize your own body temp, try taking a warm shower 90 min before bed.

Tip Number 5: Get to bed CONSISTENTLY within about a 30 min timeframe every night

• Optimize your bedtime.

• Your brain loves habits and patterns, so the more consistent you can be at the time in which you go to sleep, the better prepared your body can be to up-regulate those metabolic and physiologic processes that will help you sleep.

Tip Number 6: Turn off all screens (anything containing blue light) AT LEAST 90 min before bed

• Self-explanatory. Anything with a screen..turn it off!

Tip Number 7: Take at least an hour to "wind down" before bed

• Reading

• Meditating

• Journaling

• Stretching

• Talking with your spouse (although that may get some of you really fired up... :D)

Tip Number 8: Stop all caffeine or other stimulants AT LEAST 5 hours before you go to sleep

• This includes exercise or any other activities that can substantially elevate your heart rate.

Tip Number 9: Do some sort of activity in the first hour when you're awake you’re awake

• This will provide you with good energy for the rest of your day, and then by the end of the day, you'll be tired to the point that your body will crave that restorative sleep.

Tip Number 10: Invest in a really good mattress

• I can not emphasize how important this is. You'll be spending nearly 1/3 of your ENTIRE LIFE sleeping! Having a mattress that fits you and your body type really well is absolutely critical to getting a good night's sleep.

Melatonin

So some of you may have astutely noticed that I omitted sleep supplements from this list as I don't think they are the first things you should try if you want to to improve your sleep. There will be another article on sleep supplements in the future. However, I did want to talk briefly on Melatonin as it's an extremely popular sleep aid. I actually want to specifically talk about why this SHOULD NOT be your initial go to in order to help you sleep. Before we move forward, I would like to preface that taking Melatonin can actually be very beneficial for some people; however, for the majority of people, its side effects can out weigh the benefits. More on that in a minute.

So, what is Melatonin?

Melatonin is a hormone that your body naturally produces via the pineal gland and it aids in your regular sleep-wake cycles or better known as your circadian rhythm. Other hormones include things like Testosterone, Estrogen, and human growth hormone (HGH). Like many hormones that you put into your body, the side effects can outweigh the benefits

The biggest side effect of exogenous use, or taking a pill form of Melatonin, is that you actually begin to shut down your own body's NATURAL ability to produce Melatonin. This is important because altering your own body's natural Melatonin production can mess up your circadian rhythm. And, because it's a hormone, over the weeks, months, and years, you may have to gradually increasing your dose of Melatonin to get the same effect. Remember: Melatonin is NATURALLY occurring hormone, NOT a medication.

But if you're still reading this and say ah screw this guy and decide to use Melatonin anyway, the best way to use it is in the SHORT TERM ONLY. By Short Term, I mean enough time to establish a regular sleep pattern and then..stop taking it! But in all seriousness if you're continuing to struggle with your sleep despite these, please visit your local family physician's office.

Sources

Articles:

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4734149/

• https://www.scientificamerican.com/index.cfm/_api/render/file/?method=inline&fileID=D32DC742-0203-44C9-B8A5D301EA5BA5C6

• https://www.sleepfoundation.org/articles/caffeine-and-sleep

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3427038/

• https://www.ncbi.nlm.nih.gov/pubmed/16077149

• https://www.sciencedirect.com/science/article/abs/pii/S0378512213001552

Websites:

• https://www.psychiatrictimes.com/sleep-disorders/role-melatonin-circadian-rhythm-sleep-wake-cycle

• https://watermark.silverchair.com/sleep-22-5-641.pdf?token=AQECAHi208BE49Ooan9kkhW_Ercy7Dm3ZL_9Cf3qfKAc485ysgAAAmMwggJfBgkqhkiG9w0BBwagggJQMIICTAIBADCCAkUGCSqGSIb3DQEHATAeBglghkgBZQMEAS4wEQQMPhRsE4N2TpSV8jfXAgEQgIICFp5_YJPpQLoxdOy5aBcSdpeF08SSjGngDfJxFZhcw3w5J1pwyWaCIcd2OQsEHYhcTcKVtmi5kINKY-ULXXdayR_dlrQnTY8hoVerAtZbjutcIwKqmM5DaT72Iupamd-pWf0eun-frscikpcS7J5b1fOMQ1rMIYhRs1aF84NIEURxly4zRS1ZV4ywqovFveANuotezIgZtYYBN_bWkMlihWGczOMk5nRejYGGGOYYFYcv1FdhefzP-dlXTWMKB_pIFS3-XPGWgPzKctf_c-TMIv0Vq_3nSJTZPmHJs1G65Cpogq2pB3m3ugYionEkUYnVeNdZiLtO3QBDlOvtKg76JAH7T3cn2XfzlAdzBb-fNthFPAC_lkVwzVyfh8MLb7qmjOHIINEUvokTiqKcQF1v2GOG9WmmirCYZdly04XfMBX9jP9G6YHnq7_R09tOyrtRYDeamI3VME1cr0xYDBgpBfHVMkPNl4D3cIOrJ7KI9FtsLNbYQkjwL5PX-oCnC3wQoO65RvfHPHkCYR-k7WEi73_pHBvrOjZEQqqaXsfzGc85Kgx5F_P-3HqNQIPQ3SSjiFnH_-lIEtUcfKgoTKsKZ6LbKUFLfgaDDq9ZFg_U7-imXkUBN4Yy0KegZV5Sp9oH3e650cQ-EUt9vPUSE5WYcEo7LzPrA_5AV9Lku_4Kiut2Qr_iLXLAEHvCTopWO221SlEDiJeYwA

Books:

• Sleep Smarter by Shawn Stevenson

• Principles and Practice of Sleep Medicine (6th edition)