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SLEEP

Implement some or all of the following to your daily routine to improve your sleep.

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Keep a Consistent Schedule

SCHEDULE

Try to keep the time you go to sleep and wake up consistent all seven days a week.  Sleeping in on the weekends does not provide a benefit in the long term.

View the Morning Sunlight

AM LIGHT

Go outside (or alternatively turn on bright lights) within 60mins of waking and get 15+ minutes of bright light in your eyes.  Avoid anything painful.

Avoid Alcohol

ALCOHOL

Ideally don't consume alcohol at all, it will disrupt your sleep.  If consuming alcohol try to stop at least 6 hours before sleep.

Avoid Immediate and Late Caffeine

CAFFEINE

In the morning try to wait at least 90 minutes before ingesting caffeine.  In the evening avoid consuming caffeine within 8 hours of sleep.

Dim Evening Lights and Screens

PM LIGHT

Get the evening sun light in your eyes for 15+ minutes.  Avoid all bright lights into the evening hours or within 2 hours of bed and through the night.

Sleep in Colder Temperatures

COOLER TEMPERATURES

Set the thermostat or cool your bed to a temperature that will keep you from waking up sweaty.  Modulate your temperature with sheets and blankets.

Amazon - Bed Jet 3

Supplement

MAGNESIUM THREONATE

Mg L-Threonate can pass the blood brain barrier ensuring sufficient amounts of magnesium in your brain.

Other Benefits

Magnesium Threonate

Supplement

APIGENIN

Apigenin is the same compound that has been used for thousands of years, found in Chamomile Tea.

Examine.com

Amazon - Apigenin

Supplement

THEANINE

L-Theanine is a long-used compound that may improve sleep quality found in Green Tea.

Examine.com

L-Theanine

ADDITIONAL TOOLS TO TRY

FASTING

Try to avoid food and drink in the last 3 hours before sleep.  The closer to 6 hours before sleep you can stop eating the better.

SAUNA

Getting 20 minutes of sauna time 4 or more times a week in the afternoon or evening.

GLYCINE

Every other night taking 2g of Glycine.
Examine.com
Amazon - Glycine

NAPPING

Avoid napping within 6 hours of sleep.  Naps should be kept to 20-30 minutes to avoid any deep sleep

MELATONIN

Many people will find melatonin as an aid to get to sleep faster, but it may wake you up in the middle of the night.  Also, many melatonin supplements contain much more melatonin than claimed. Use with caution.
Examine.com
Amazon - Melatonin (Third party tested)

BEDROOM

Keep the activities other than sleep in your bed and ideally bedroom to the minimum.  Try to eliminate any lights that may shine in the room during your sleep.

SCREEN TIME

Push the end of screen time back from the beginning of sleep as much as possible.  Ideally the final hour before sleep should be screenless, but definitely avoid getting into bed and pulling out your phone.

EXERCISE

Not only is sleep critical for your performance when exercising, but getting regular exercise can ensure a good night's rest.  Lean into this synergistic relationship.

FLEXIBLE

Our bodies are all different and have different needs.  Most adults need somewhere between 6 to 8 hours of sleep a day, but you may not.  Your body's needs may also change with the season or over the years, don't force your body to stick to your old schedule, be flexible.

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