I’m a firm believer that sleep is one of the most healthy actions you can take in ensuring proper functioning of life. Sleep is so highly overlooked that it’s no wonder people feel like absolute garbage when they tell me they only average 4-5hours a night. Although it is personal preference with which amount of sleep allows you to function optimally, 7-8 1/2 is ideal and getting enough of it is critical to performing your best in the gym, having a healthy endocrine system, and maintaining great health in all areas. Sleep is as important to me as water, it’s right up there with it. Between intense work shifts, the modern stressors placed on us, excessive caffeine intake, and simply browsing internet porn late at night ( fapping is bad guys) the average American just isn’t getting enough sleep to remain in adequate health. Below are my top 10 remedies for deep, restful sleep.
1. Establish a consistent sleep schedule. This is probably the most important step, and the fundamental factor for a consistent night of deep sleep. When you’re constantly waking up early, then waking up late, then going to bed at erratic times, it confuses your circadian rhythm, and effects the process of your body releasing melatonin when it should. If you go to bed at 9 and intend on waking up at 5, stick to that damn schedule! Even on the weekends. Iv had my best sleep when iv gone to bed at 9, and woke up at 5 consistently.
2. Make your bedroom the bat cave. Your bed should be for two things: sex and sleep. When you’re subjected to total darkness your brain releases melatonin very efficiently from the pineal gland signaling you to feel sleepy, as well as give your circadian rhythm feedback for a consistent sleep schedule. When it’s time for your sleep kill all the lights, even a tiny blinking light on an alarm clock or television will halt process from melatonin being released. Yes, it’s that sensitive.
3. Kill the electronic devices an hour before bed. Yes, that goes for all you Twitter, Instagram, and Facebook addicts. That blue light in your face on your latest iPhone is actually a perfect environment to increase cortisol. It mimics sunlight to an extent confusing your circadian rhythm and signaling your body that it’s time to stay awake. Iv noticed falling asleep much quicker by cutting electronic use about 1-2 hours before bed.
4. Monitor your stress. When we get stressed out our bodies over compensate with cortisol and adrenaline often leading to frustration, anxiety, depression, nervousness, and racing thoughts to name a few. Incorporate meditation, really think soundlessly, control your breathing and try to empty your mind. It’s hard, but effective. Try some Rhodiola as an adrenal tonic, and anxiety reducer. Use exercise as a form of Tension and anxiety relief. If you can view exercise in this aspect you’re golden.
5. Push you’re carbohydrate intake towards the evening. From a psychological standpoint, this makes quite a lot of sense. We want to be energized, focused, and alert when we awake up, not sluggish, tired and lethargic from an insulin spike and an increase in serotonin. Since serotonin is a calming neurotransmitter that’s responsible for helping us make melatonin, reducing anxiety, and helping us relax it makes logical sense to consume the bulk of your carbohydrates in the evening. Iv had some of the best r.e.m sleep with this template.
6. Give melatonin a try. You have to remember though, melatonin is a hormone. It is not a sleeping pill, and with that comes side effects. Since melatonin arranges our circadian rhythm, my advise is to use it for a short period of time to help you establish a successful sleeping routine. I have used it with major success. Anything between 0.3-10mg can work effectively.
7. Correct a nutrient deficiency. Magnesium is a major player in hundred of functions within the human body, and one of those is anxiety, and restful sleep. It’s approximated that 80 percent of the population is deficient in this chill pill. Magnesium glycinate is the greatest for bioavailability in my opinion. 400-800mg will do wonders. There are a plethora of other nutrients are vital to a restful nights sleep, it’s worth to see what’s missing, you never know.
8. Get cold before bed. This sounds counterproductive I know, and I can’t seem to find the study backing it up, but our bodies actually lower its temperature before sleep, and in fact melatonin does this for us, another reason why i mentioned sleeping in the dark. Research has shown a room temperature of 69-70 degrees to be optimal for this setting. Taking an ice cold shower or bath has worked like gangbusters for me oddly enough, when your body gets hit with a sudden drop in temperature like that, it relaxes you in an attempt to raise it to normal levels. It’s bizarre but works.
9. Battle your thoughts in writing. If there has been more of a successful way of discovering what’s keeping you from getting good sleep, it’s jotting your thoughts down in a journal. Every detail, word for word. Write down what you’ve been doing, what’s been on your mind, what you’ve done differently, and where you need to improve. Every detail counts, it’s your writing, it’s your life, and your privacy. Making yourself present in what you appreciate can go a long way. Usually the problem is never really as bad as it people make it, and by forging in into perspective and viewing it from all angles, you can finally see that’s never the Situation that’s truly bad, but the thoughts about it.
10. Listen to Eckhart Tolle. If you’re unfamiliar with that name, He is a spiritual advocate of present consciousness. His, tapes, books, and seminars are very powerful tools that can be applied to your life. Each and every time I play his audio book on my iPod “relief washes over me in an awesome wave” completely accepting the present moment for what it is, without any regard to the future, and dying to your past may just be what you’ve been needing in your life. Most of the time we get so caught up with our ego, materialism, and vanity that we forget the appreciate the greatest thing in life: our present moment.
That’s 10 of my most powerful steps I incorporate to correct any insomnia, anxiety, or life stress that’s taking me away from a great nights sleep.
Leave your comments down below and tell me what your thoughts are as well as what you deal with when it comes to sleep!