Sleep Hygiene 101

Sleep hygiene is something that is so easy to let slip. Especially with a busy lifestyle. Even when you try to do better, sleep can sometimes be elusive. This is why cultivating good habits can increase both the length and quality of your time sleeping. We’ve put together 7 easy habits to adopt that can greatly improve your sleep hygiene to ensure you get better sleep.

Here are 7 ways you can improve your sleep hygiene

1. Hydration:
A simple rule is to make sure you are drinking 0.6 ounces per pound of bodyweight daily.
Adding a pinch of colored salt (such as Celtic sea salt) is a good way to support adrenal glads,
provide electrolytes, stimulate healthy bowel movements and also help wake up with energy in
the morning.

2. Electronics:
Shut down your electronics at least 1 hour before bed, 3 hours is ideal. That includes your cell
phone, tv, computers, etc. This is to ensure you can maintain a healthy circadian rhythm that
relies heavily on sunlight or light with certain frequencies.

3. Sleep in a bat cave:
Again, to maintain a healthy circadian rhythm, it is ideal to sleep in a room that is pitch black. Even reducing and even better-eliminating noise in the room will dramatically improve sleep quality.

4. Sunlight:
Getting sunlight at the right times makes a big difference in sleep quality as well as moods.
Getting sunlight on your skin when you wake up in the morning not only wakes up your cells, it also shuts off melatonin production and resets your clock to start a new day.

5. Sleep Naked:
Sleeping naked helps the body reduce its temperature, inducing deeper sleep. You can also set
the temperature of your room to about 16º Celcius.

6. Nutrition:
We already know to eat to healthy, but you also need to aim to have your last meal 3 hours
before bed to allow your body to start the repairing process.

7. Supplements:
Basic supplements here should be high-quality liquid fish oils or omegas derived from algae and
magnesium bis-glycinate. These two alone will create improvements in sleep quality.
Try implementing some of these strategies this week and let me know how you’re feeling.

If you’re thinking of making some changes to your sleep hygiene but need help with behaviour modification, nutrition or supplements you may want to seek the help of a coach to get started. Improving your sleep will pay dividends to all facets of your life.

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