142. Biohacking Tips for the Best Sleep Ever
Update: 2024-08-21
Description
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Tips for your best sleep:
- Get sunlight in AM (between 6-8:30 am) for 15-60 minutes
- Stop caffeine at 12pm (or cut out entirely)
- Exercise in the morning (rather than afternoon or evening)
- Avoid screens 60 mins before bed
- Sleep in total darkness
- Ideal room temp for sleep is 60-68 F (16-20 C)
- Warm shower or bath (with epsom salt) before bed
- Be asleep before 10pm (we get the best sleep from 10pm-2am)
- Write down all your thoughts before bed
- Avoid food 3 hours before bed (as it will raise body temp)
- Use the bedroom for sleep and intimacy only - no working
- No stress before bed (no crime podcasts, no news, etc.)
- Ground yourself
Helpful Sleep Aid Products:
- Chamomile or other Sleepytime tea
- Kava kava
- Valerian
- GABA
- Epsom salts foot bath
- Inhalation of lavender essential oil
Example Evening Routine Checklist:
- Dim lights in evening
- Electronic screens off 90 minutes before bed
- Tea or sleepy girl mocktail
- Stretch and/or bath or shower
- Brush your teeth
- Use the bathroom
- Read some fiction, Journal, Meditation
- Sleep!
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