Mastering the Art of Quality Sleep

Welcome to another installment of my blog, where we’re diving into the often-underestimated pillar of health—sleep! Quality sleep is crucial for your overall well-being, and I have ten tips to help you improve your sleep quality:

1. Sunlight Exposure: Get 5-10 minutes of morning sunlight and a bonus of 1-2 minutes after lunch.
2. Banish Blue Light: Say goodbye to screens at least 30 minutes before bedtime. Blue light disrupts your body’s natural melatonin production.
3. Caffeine Curfew: Avoid caffeine after 2 pm to prevent sleep disruption.
4. Epsom Salt Bath: Enjoy a warm, 20-minute Epsom salt bath before bed to relax your body and mind.
5. Consider Magnesium: Try a magnesium supplement for its sleep-enhancing benefits.
6. Daily Exercise: Regular physical activity can improve sleep quality.
7. Cold Therapy: Experiment with cold exposure, like cold showers or plunges, to improve sleep.
8. Mouth Taping: If you’re a mouth breather, consider mouth taping during sleep (if you suffer with sleep apnea or obesity, check with your doctor first).
9. Meditation: Meditation can help reduce stress and promote restful sleep.
10. Track Your Sleep: Use a sleep tracker like the Oura Ring or the Sleep Cycle app (free version) to monitor your sleep patterns. If you do not track it, it’s hard to change it.

Notice that I did not say to take melatonin every night before bed. Melatonin is a hormone that your body already makes and releases around bedtime to facilitate sleep. Supplemental melatonin should only be taken 1-2 nights per week, at most, because frequent usage can suppress your body’s natural production of this hormone.

Remember, these tips range from minor adjustments to a potential lifestyle overhaul, so choose what works best for you. Start with one or two tips, and go from there. You can find more details on the Sleep page of my website, and you can find my recommended Sleep Bundle via the link Supplements for Everyone or via the link on my homepage. Incorporate these sleep-enhancing practices into your routine, and you’ll be on your way to better rest and overall health. Sweet dreams!