I recently did a facebook live video regarding stress & sleep dysfunction. I dove into a lot of the different reasons you may be having trouble sleeping. We get into the activation of different nervous systems, blue light, melatonin production, cortisol, and a ton of other useful information. In this post I’m going to list 7 things to implement right away to increase the quality of your sleep.
I’ll even give you some of my favorite recommendations for supplements I use! Full disclosure, I am affiliated with Onnit and Enlightened Athlete will receive a small portion of purchases made using our special banner in this post.
Here’s the link to the facebook live video if you’d like to tune in: Stress & Sleep Dysfunction FB Live.
Here’s the 7 tips, not listed in order of importance!
1. Stay adequately hydrated through the day.
2. Avoid stimulants such as caffeine, nicotine, and sugar especially after lunch as much as possible.
3. Do not eat large meals within an hour of your bedtime.
4. Get to sleep at the same time every night.
5. Exercise! Some form, regularly.
6. Sleep in a COMPLETELY dark room.
7. No Screens 1 hour before bed. (Phones, computers, tv, tablets)
Boom! Start putting those tips in practice and you will be feeling better, burning more fat, building muscle, and performing mentally and physically at a level unprecedented in your life. If you know someone who could use these tips, share it with them on facebook or tag them in the link we shared. Thank you in advance!
I go into very deep detail on the facebook live video about each of the points and why they are important. Give it a watch if you’d like to delve a little deeper. The aim of all these tips is to increase your sleep hygiene. Sleep hygiene refers to sleep habits and sleep environment. So basically, it means getting better sleep habits, and sleeping in a place and way that allows your body to sleep optimally.
Now, let’s talk a little about supplementation and how it can help you find optimal sleep.
First up, New Mood from Onnit.
New mood is Onnit’s daily stress formula. It’s a powerful combination of relaxing herbs and the building blocks of serotonin; L-Tryptophan and 5-HTP. Serotonin is a key neurotransmitter linked to mood, happiness, and positive outlook. It also contains herbs shown to reduce stress markers in clinical trials.
This supplement will help you reduce stress levels and prepare your body for sleep. It’s a great supplement to help cope with stress and lowered stress hormones will lead to better sleep. Click the banner below to snag some.
Another supplement I love to use is Hibernate from RedHNutrition.
This a fantastic high-quality supplement from a business I trust. I know what they stand for and their goal is to help athletes reach their highest potential. Hibernate contains magnesium and zinc to prime your body for restful sleep. This supplement also contains Tribulus Terrestris, a natural testosterone booster, to create an anabolic state to help you recover from your hard workouts or a long day on the job!
Get yours here: Hibernate
The final sleep hack is something I covered in the video but I want to make sure people know about it. It’s really simple and super effective. Three ingredients.
2. Raw, local honey
3. Apple cider vinegar
Warm up the water, mix in 1 tsp of honey then add 2 tsp of apple cider vinegar. Boom, drink that 30-45 minutes before bed and rest peacefully. This works like crazy. Not something to use everyday due to the honey but it helps me get right to sleep.
Hope these help! If you have any questions, shoot us an email at firstname.lastname@example.org