Sleep Better. Be Stronger. Live Longer.

What We Do

  1. Start a wind-down time if possible where your evening or time before bed gives you a chance to relax to sleep.
  2. Your bed is for sleeping so treat that space as such so your body will habitually recognize that area.
  3. Stop tech or use blue blockers so you aren’t signaling your brain to stay awake.
  4. Don’t play on your phone in bed. Remember the bedroom is for sleeping and umm other stuff.
  5. Consider an evening bath with some passive stretching to unwind and relax the body.
  6. Avoid naps as much as possible.
  7. Wake up and go to sleep at the same time every day.

What We Eat

  1. Watch your stimulants. Even 300 mg a day can be disruptive to your day AND night. It also can disrupt proper hormone regulation.
  2. Nicotine is a stimulant that won’t actually relax you contrary to prior thought.
  3. Try a calming tea in the evening.
  4. Don’t eat too late so you have enough time to digest your food.

What We Experience

  1. Make your room dark. Blackout curtains are inexpensive and work to muffle sound as well.
  2. Use ambient noise like a fan if you like.
  3. Keep the temperature cool. 66-69 degrees seems to be ideal for the body.
  4. TURN OFF THE PHONE. Set your phone to silent and on a schedule where it can turn on when you are waking.
  5. If you are unable to sleep get up and sit in your living room and read a book. You want to relax the mind while keeping the sacred space of the bedroom for sleeping.
  6. Heavy blankets can help some relax and sleep better
  7. You might need a pillow under your knees or between them for low back comfort

Additional information
https://shawnbellon.com/2018/08/06/circadian-rhythms/
https://shawnbellon.com/2018/09/09/the-lack-of-sleep-is-killing-us/
https://shawnbellon.com/2018/10/12/binaural-beats-for-improving-physical-mental-health/

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.