- Set your morning alarm to allow you a multiple of 90 minute sleep cycles, minimum of 4, i.e. 6, 7.5 or 9 hours of sleep a night
8 hours is a myth, a human sleep cycle is takes roughly 90 minutes (will vary between individuals). Therefore if you’re to sleep 8 hours you’ll actually be waking mid cycle and most likely be very drowsy!
Aim to sleep in multiples of 90minutes for a more refreshing and revitalising sleep!
2. No screens or blue lights before bed
Screens from mobile devices, televisions and computers produce blue light rays which set day time receptors of in the brain. This causes you to wake and be more aware rather then relax.
There is such a thing as blue light glasses that reduce/block the light from hitting your eyes and stops the receptors from processing the lights.
So in short buy blue light glasses or or refrain from using screens from at least an hour before bed.
3. Set an alarm to go to bed.
We either get stuck doing tedious jobs or blown away by the land of social media and end up staying up later then anticipated. Whatever your set back is for goon to sleep it can be simply ceased by setting an alarm 30 minutes prior to when you need to get into bed.
This allows you to wrap up any last loose ends of the day as well as start your bedtime ritual, both physically and mentally!
4. Set up a bedtime ritual!
Humans are creatures of habit, we respond well to repetition. By setting up a bedtime ritual that you follow every night you will find your body will adjust. As you progress through your ritual your brain will start to switch off the unimportant things from the day and start preparing you for sleep.
A bedtime ritual can be as advanced or minimal as you’d like. It could simply be showering and brushing your teeth before hopping into bed.
5. Supplement with natural remedies (magnesium, rosemary)
Certain supplements can help to relax the body and optimise sleep.
Magnesium is a staple micronutrient the body needs. Magnesium is also a relaxant chemical and great for muscle recovery.
You can have magnesium daily before bed.
Rosemary is natures magnesium. The smell alone is enough to have an effect on the body. You can buy essential oils made from rosemary extract. Spray some of this over your pillows and bed sheets. The smell will help calm you and further prepare you for sleep!
6. Reduce caffeine, and be sure not to have any after 3pm
Caffeine is used as a stimulant to wake you up and get you buzzing. Caffeine will effect the body for many hours after ingesting.
There are fast and slow caffeine metabolises. Slow caffeine metabolises cannot process caffeine as fast as desired by the body and are highly effected by it. Caffeinated drinks tend to leave these people feeling anxious and jittery.
Whereas fast metabolises don’t have much of an effect from caffeinated drinks. This doesn’t mean it’s not effecting them it just means they’re not getting the dose red outcome from the stimulus.
Slow metabolises should aim to remove caffeine whereas fast metabolises should look to reduce caffeine intake.
However you metabolise caffeine you should try to avoid having caffeinated supplements and drinks after 3pm if you wish to have a good nights sleep.
For more information on how to dial your nutrition for optimal sleep with a personalised meal plan visit thechieflife.com