How to Achieve the Best Sleep of Your Life
Sleep, often underrated, plays a pivotal role in our health and fitness journey.
While many chase the latest fitness trends or meticulously select organic foods, sleep is frequently overlooked. Prioritizing sleep can dramatically enhance your well-being.
Environment
Creating a sleep-friendly environment is crucial. Aim to make your bedroom cave-like: cool and dark.
To initiate sleep, your body temperature needs to drop by 1-3 degrees. Achieve this by keeping your room cool, either by lowering the air conditioning during warmer months or opening a window when it's cooler.
Habits and Routines
Consistent Sleep/Wake Schedule
Adhere to a regular sleep and wake schedule, even on weekends, for optimal sleep quality.
Sunlight Exposure
Expose yourself to sunlight for 10-60 minutes within the first hour of waking and again before sunset. This helps regulate your circadian rhythm. On days with minimal sunlight, consider using an artificial daylight simulator. Avoid sunglasses during this practice, but regular eyeglasses or contact lenses are fine.
Screen Time Management
Limit screen use to at least one hour before bedtime. The emitted light, especially blue light, disrupts sleep. Additionally, screen content can overstimulate the brain, hindering relaxation.
Nighttime Lighting
Avoid bright lights between 10 pm and 4 am. If you must wake up during this period, use minimal lighting and consider red light bulbs to minimize disruption to your circadian rhythm.
Caffeine and Alcohol Intake
Limit caffeine intake 8-10 hours before bedtime. For alcohol, be mindful that it can significantly impair sleep quality.
Sleep Gear
Investing in specific sleep gear can enhance your sleep experience.
- Eye Mask and Blackout Curtains: Ensure total darkness to facilitate uninterrupted sleep.
- Sound Management: If noise affects your sleep, consider using earplugs or playing brown noise.
- Breathing Aids: Nasal strips and mouth tape can promote effective nasal breathing.
Supplements
While the above strategies are primary, supplements like Magnesium, GABA, and Theanine can also aid in improving sleep. However, it's best to try non-supplemental methods first.
- Recommended dosages: 145mg Magnesium Threonate or 200mg Magnesium Bisglycinate, 50mg Apigenin, 100-400mg Theanine. Occasionally, 2g of Glycine and 100mg GABA can be beneficial.
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Conclusion
Optimizing your sleep is a powerful way to enhance overall health and fitness. By adjusting your environment, habits, and possibly incorporating specific gear and supplements, you can significantly improve your sleep quality.
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