Episode 27 - How to sleep well
Update: 2024-10-13
Description
One of my listeners questiosn this week was about sleep. So here is my podcast on the things I have gleaned and learnt over my time having sleep issues and working with clients who also struggle in this area.
- Increase bright light exposure during the day
- Reduce blue light exposure – like phones and computers – 2 hours before bed
- Reduce caffeine at midday - And if you’re taking a caffeine supplement, don’t take it within 13 hours of bedtime.
- Reduce foods that keep you awake at night – refined carbs, anything with caffeine, fatty foods, ultra processed foods,
- Get rid of irregular or long daytime naps
- Sleep and wake at a consistent time
- Take a melatonin supplement
- Other supplements to try include magnesium, nitrate, omega 3, resveratrol,
- Don’t drink alcohol
- Get comfy bed, mattress and pillow.
- Consider noise, temperature and ventilation.
- Don’t eat late in the evening
- Don’t drink lots of liquids before bed
- Relax and clear your mind
- Rule out a sleep disorder
- Exercise regularly but not before bed
Enjoy and please subscribe to and follow the show!
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