Unlock Better Sleep: Essential Tips for Sleep Hygiene

The best and most effective supplement you can take to improve every aspect of your life is consistent high quality sleep. While diet and exercise often steal the spotlight, the quality of sleep you get each night is absolutely essential for your overall well being. In this blog I’d like to explore the science behind sleep and provide simple, actionable steps and habits you can implement today to lead a balanced and vibrant lifestyle.

Start your day right: The importance of daily sunlight exposure

The first step to improving your sleep begins in the morning. From the moment you wake up, it's essential to get outside and soak up some natural sunlight. The light inside your home typically doesn’t surpass 500 lux. However, stepping outside, even on a cloudy day, can give you between 10,000 and 15,000 lux, and on a sunny day, around 30,000 lux. Aim for at least half an hour of outdoor light exposure daily to help regulate your circadian rhythm.

Tip: Pair your morning sunlight exposure with a short walk or some stretching for added health benefits.

Daily Exercise: Boosting Sleep Quality Through Movement

Engaging in some form of high-intensity training in the morning for a minimum of 5 minutes can work wonders for your sleep. The benefits include deeper sleep, more time spent in REM sleep, more efficient sleep cycles, increased production of growth hormone at night, longer sleep duration, and lower blood pressure at night. Remember, any exercise is better than none!

Strategic meal timing for sleep: Practical Eating Habits

 Another critical aspect of sleep hygiene is your eating habits. Try to avoid eating three hours before bed. This helps prevent late-night indigestion and allows your body to focus on rest and recovery rather than digestion

Reducing Blue Light Exposure 

To optimise your sleep, reduce your exposure to blue light at least 90 minutes before bedtime. If that's not feasible, aim for at least 30 minutes. Strategies include avoiding technology, using blue light blocking glasses, and turning your computer screen to night mode or night shift.

Wind down wisely: Establishing a Bedtime Routine 

Creating a calming bedtime routine can significantly improve your sleep quality. Consider turning your lights to red before bed. Red light wavelengths are believed to stimulate melatonin production, which helps you fall asleep and supports mental health. Additionally, acupressure before bed, using an acupressure mat, can promote relaxation.

Vitamins and Herbs for Better Sleep Taking specific vitamins and herbs before bed can enhance your sleep. Some recommendations include:

• Magnesium taurate

• ZMA

• Ashwagandha

• L-Tryptophan

• Melatonin liquid (take 3 hours before bed)

Conclusion 

Improving your sleep hygiene is crucial for overall health and well-being. By incorporating these tips into your daily routine, you can enhance your sleep quality and enjoy better health. Improving your sleep hygiene isn’t about drastic overhauls, it’s about making small sustainable changes to your daily habits. Start with one or two tips, such as getting more sunlight in the morning or reducing blue light at night, and build from there.