Routine: Establish a regular wake up and bedtime routine, aiming at least 7,5 hours of sleep. Try waking up at the same time every day (even on weekends) no matter how well or how poorly you have slept. This way your body will begin to get used to a regular sleep rhythm.
Blue spectrum light: Getting enough blue spectrum light during the day, especially right after waking up, is an important factor in maintaining one’s alertness and circadian rhythm. Spend time in sunlight: Take a minimum 15 minute walk daily, Set up your workstation next to the window. Use a full spectrum light therapy lamp.
Take regular daily exercise: 20 to 30 minutes of exercise daily helps balance the daily rhythm. Take a cold shower.
Get rid of muscle tension: Fibromyalgia may cause insomnia! Try massage, yoga and stretching (in the morning and soft stretching in the evening). Take relaxing baths with magnesium chloride.
Try not to work in your bedroom. While this isn’t an option for many people across the world, most can avoid working from the bed itself.
Nutrition: Take nutrients that help with falling asleep and improving sleep quality. Magnesium citrate acts as a mild sedative that helps the body to fall asleep. It also increases the amount of deep sleep and decreases nocturnal cortisol levels. Magnesium glycinate, magnesium glycerophosphate and magnesium taurate also provide amino acids that support liver functions at night. Potassium citrate, or potassium carbonate, works synergistically with magnesium. Tryptophan acts as a precursor to serotonin and melatonin. Tryptophan levels can be elevated in the evening by consuming some of the following food products about 1 or 2 hours before going to bed: brown rice, banana and avocado (not overripe), sesame seeds, sunflower seeds, pumpkin seeds. Calcium and vitamin B6 facilitate the absorption of Tryptophan. Relaxing adaptogens: lingzhi mushroom (reishi), holy basil and Indian ginseng (ashwagandha). Zinc naturally raises testosterone levels. Theanine increases alpha waves and can be helpful for falling asleep, especially if caffeine has been ingested during the day. 5-HTP or melatonin an hour before going to sleep. Take vitamin D in the morning or during the day, with fatty foods.
Avoid substances that disturb your sleep: Avoid caffeine (coffee, green tea, energy drinks, guarana, maté) 5–8 hours before going to bed. You can use 1000 mg of vitamin C to make caffeine leave the body quicker. Alternatively you can chew whole cardamom seeds (5 to 10 pieces) to destimulate the central nervous system. Limit late-evening alcohol consumption to two doses maximum. Enjoy your last glass of alcohol no later than 90 minutes before going to sleep.
Drink beverages that help you fall asleep: at bedtime (Valerian, Chamomile, Kava), during the day (Passion flower, Hops). Maintain adequate hydration throughout the night: Drink water, a good dose is 2–3 dl about 90 minutes before going to bed. Limit your beverage consumption in the evening if you notice you often wake up at night to go to the bath- room.
Take care of nightly blood sugar levels: Eat no later than two hours before going to bed. Try a spoonful of organic honey to replenish the liver’s glycogen reserves. Try 1 or 2 tbsp of MCT oil, or vegan omega-3 oil, 30 to 60 minutes before bedtime.
Yoga for sleep: Try Legs-Up-the-Wall Pose (Viparita Karani), or Yoga Nidra (Body Scan / Progressive Muscle Relaxation).
Practice breathwork: 4s-in and 4s-out, or 4s-in 7s-hold 8 out breathing patterns.
Empty your mind of the worries of the day: Use meditation to empty your mind. Stop working an hour before going to bed, Write down a to-do list for work tomorrow, so that unfinished busi- ness does not get stuck in your head. Listen to relaxing music with natural soundscape and binaural beats, read a book. Avoid night arguments, excitement and negative thoughts. Have sex.
Elevated Emotions Journal: Write in a gratitude journal before going to bed (e.g. three things that happened during the day that you can feel grateful for). Write down positive affirmations (to program your mind for the next day).
Decrease your body temperature before going to bed: Avoid exercise for two hours before going to bed. Induce cold thermogenesis in the evening (cold shower, winter swimming, or ice bath). Try sleeping naked.
Just for Sleeping: Your bed should be used strictly for sleeping (sex is the only exception). Try to avoid reading, watching television, working, or studying in bed, because these activities keep your mind active, which gets in the way of sleep. If you can’t fall asleep after 20 to 30 minutes, get out of bed and do something boring or try relaxing, listen to calm functional music. When you start to feel sleepy, try going back to bed. This strategy can feel like you are making things worse, but if you stick with it, it can really help.
Sleeping Conditions: Given the singular role of sleep in overall health and well- being, optimizing sleep quality is crucial. In addition to our bedtime routine, factors in our sleeping environment itself can radically affect the quality of our sleep. Blocking light in our sleep environment (minimise moonlight during the night, because it can interfere with melatonin production), minimizing disturbing sounds, having a white noise generator, and high quality bed and bedding not only affects the quality of one-third of your life, but more importantly, that period of time plays an enormous factor in the health and quality of the remaining two-thirds. Sleeping environment hacks are unique in how much of your life they affect without requiring any ongoing activity beyond setting up the correct conditions.
Lighting: Using blackout curtains, Wear a sleep mask, Darkening the LEDs of your electronic devices with, black adhesive tape, switching lamps to brands that do not emit the blue spectrum of light like Dim salt lamps. Use candles or light stimulation with red spectrum light that induces melatonin production. Avoid the digital screen 1 hour prior to sleep.
Bed quality and ergonomics: A mattress or futon made of organic cotton, wool, hemp or natural rubber. Oat, spelt or buckwheat pillows. Choosing materials for your sheets and blankets that promote better thermoregulation like organic cotton and silk. Sleeping without clothes. Having a pillow between your legs. Sleeping on your back or right side.
Soundproofing: Distinctive sounds that stimulate too much cognitive activity can prevent you from falling asleep and reduce the quality of your sleep. Use earplugs suitable for sleeping.
Electromagnetic pollution: Placing WLAN routers and mobile phones at a distance, and switching mobile devices to flight mode. Walking barefooted during the day or using grounding (earthing) shoes.
Air quality: Ventilating the bedroom during the day. Ventilate the bedroom properly at night, but avoid a direct draft near the head. The use of house plants to increase humidity, turn carbon dioxide into oxygen, and release negative ions into the air (for example, golden cane palm, snake plant and devil’s ivy. Most people prefer 30–50% humidity. Using specific incenses and relaxing essential oils (ylang ylang, vanilla, lavender). Air filtering (UV, HEPA, carbon filtering, photocatalytic oxidation, air ionizer).
Temperature: The optimal temperature for most people is around 18–22 degrees Celsius (64–69 Fahrenheit).
Lucid dreaming: During a lucid dream, the person knows he or she is sleeping. Write down a sleep diary to help remember your dreams. Try self-suggestion right before going to bed; and reality checks during dreams. Wake yourself up during a lucid dream and try to remember your dreams.
Wake up naturally: The goal of this 3 week sleep better routine is to create a habit to wake up naturally and get in tune with your circadian rhythm. Use a wake-up light that imitates a natural sunrise. Create a gradually developing nature soundscape that emulates nature waking up to its full glory like sounds of birds and rouster.
Jump-start your body: Say out loud “Today is going to be a great day!”. Ingest 400 ml of water (for rehydration), 2 tbsp of lemon juice (to balance gastric acids) within 30 minutes of waking up. Try yoga, jogging or stretching. Try a warm shower or bath finished by a cold shower.
Start Small! Making small changes can have a large impact on your sleep. Don’t try to do everything all at once. Instead, pick one or two strategies and try them consistently. When you’re ready, try adding a new strategy. The goal is to slowly start increasing behaviours that can help you sleep, while reducing the things that are interfering with your sleep.
Be Consistent: Pick a strategy and use it consistently. Try to do the same thing every day & night. Be Patient: These strategies can take time to improve your sleep. In fact, sometimes things can get
worse before they get better. Hang in there and stick with it!
Chart Your Progress: Use the Sleep Diary, Daily Routine, and Elevated Emotions Journal forms to keep track of the strategies you’re using and your weekly progress.
“Sleep is the best meditation.” – Dalai Lama
“If you can dream it, you can do it.” – Walt Disney
“Man should forget his anger before he lies down to sleep.” – Thomas De Quincey