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Top 15 Sleeping habits (V 0.01)

2. Avoid light during Night time

  1. No bright lights before bed
    1. Low watt bulbs
    2. Candles
    3. “Dim the lights in the house about 2 hours before bedtime. If possible, use natural bees wax candles. Typical electrical lighting is very stimulation to the part of the brain that is both light and time sensitive. Remember, electric lights appeared very recently in our evolutionary history. They trick your brain into thinking that the sun is coming up at midnight and your body into releasing stress hormones to prepare you for another day’s work! That really disrupts sleep patterns.” Make sure the windows are well covered. Even the smallest amount of light can wake some people up. This is one of the most common causes of premature awakening. Streetlights, flashes of light from cars driving by, and the sun rising in the morning can all put an end to a lovely sleep in a flash.
    4. “Try unplugging all electrical devices in your room for a few nights. The electromagnetic pollution from electrical devices keeps a lot of people from sleeping well.”… wifi router… phone on air plane mode…? use things which limit your exposure to EMFs…

https://www.instagram.com/dave.asprey/p/CYnF3aZOvpV/?utm_medium=share_sheet&__coig_login=1

Remove blue light

9. Shielding...

10. Music "There are some excellent music selections that will help you sleep these days too. I find nature sounds helpful. Most music stores have a section of music to help people relax and sleep. Keep the volume low enough that it's not disruptive. In my experience, the right music can work like a charm!"

11. "Shower or bathe before bed. If you don't have a whole-house water filtration system, purchase a shower or a bath filter to remove chlorine. Coming to bed clean and fresh has a relaxing effect. Be sure NOT to put ANY mass-market, non-organic commercial scents, oils or hygiene products on your body at night. Most of these products are loaded with toxins that elevate stress hormones. If you are already sleep challenged, I recommend that you stop using commercial body care products, particularly before bedtime. It can make a huge difference!"

12. Essential Oils. “Try using some essential oils. Oil of Lavender is great in bath water or mixed with some cream and massaged into the front of the neck, stomach, along the spine and in the groin region as well as on the feet. Young -Living Essential Oils makes great oils, and they have a special blend called Peace and Calming which, when rubbed behind the knees or on the soles of the feet, works well for aiding your sleep.”

13. Diet.
  1. Diet related. Food related. Drink related.
    1. Foods against your metabolic type
    2. Primal pattern’ Diet Type ratio?
      1. remember to eat right for your metabolic type, as I have suggested above!
    3. “If you can tolerate milk, warm milk helps release the neurotransmitter tryptophan, which often makes people drowsy. (You’ll know if you cannot digest dairy products well or are lactose intolerant if you suffer from bloating, abdominal cramps, nausea, gas and diarrhea within 30 minutes of eating a dairy product. you may also wake up with a stuffy nose and excess sleep in your eyes after eating dairy as well.)”
    4. Stimulants:
      1. Caffeine
      2. Sugar
      3. Nicotine
    5. Avoid stimulants particularly after 3:00PM (half-life of drugs)
    6. Avoid the following after lunch:
      1. Sugar
      2. Caffeine
      3. Nicotine
      4. Alcohol
    7. Beware of desserts; put on plate or nutrient ratio will be miscalculated!
    8. Poor control of blood sugar
    9. Drink plenty of water
    10. “One glass of OJ, or can of soda pop can radically disrupt meal balance at a biochemical level, leading commonly to blood sugar highs and lows, poor sleep quality, overheating, and adrenal stress!”
    11. “Eat light before bed to enhance overall anabolic energy accumulation”

14. Time. Optimise your sleep by sleeping according to the rhythm of the sun… more specifically… when the sun is down…The Sun rises at 6pm, and as it rises, our stress hormone cortisol increases, and increases up, reaching its peak at around 12am, and decreases as the sun goes down, at which cortisol levels reach its lowest at 10pm, allowing 10pm to be the best time to sleep to utilise rest, recovery, growth and repair. From the hours of 10pm to 2am, the body undergoes especially “physical repair”, and “mental/nervous-system/psychogenic repair during the hours of 2-6am, making 6am the best time to wake up to utilise work time.”I Get up with the sun. I recommend rising at 6:00 AM in the beginning because you will naturally be fatigued by the time 10:00 PM rolls around. Early rising is better for the body than late-night activity if you need to get more work or studies done. I’ve found that to be true over and over again in my own life and have had many patients suffering the effects of staying up too late trying to get work done!” – from Paul Chek Youtube videos etc 😉

15. Purpose "The Secret to a Better Night's Sleep: A Sense of Purpose? Intriguing new research suggests a positive sleep role for a meaningful life"

What are your favourite sleep tips? Comment below!