Tips and Tools for Sleep
The sleeping tips are in order from free behavioral changes, tools, and then supplements. I recommend starting with what you can do today and for free. Then move to the next one and so forth. Keep in mind what gets measured, gets changed. If these don’t work, consider consulting a medical professional.
Routine is the most important factors of getting a good night sleep. Rule 1, Try to not sleep in on the weekends, which messes up sleeping patterns for the week. Rule 2, Try and have the same bed time and wake time each day. It is just as important when you wake up, as when you go to bed. Rule 3, Develop a few rituals before bed time in order to cue/trigger the mind that it is bed time.
Temperature Best sleeping is between 65-72, if you are too cold, try wearing socks. Remember, we sleep at night when it is cold.
Meditation, For many people the only time they give their mind a rest is bedtime and that can create a flood of anxious and plan-full thoughts, train the mind to relax throughout the day through relaxation techniques, meditation, or prayer.
Cold Bath one hour before bed for about 10 minutes, the body will naturally release melatonin assisting in sleep. The Japanese have a custom of doing a hot bath before bed, ofuro, research shows both work; cold baths work a little better. To go further, try an ice bath (Water plus 2 bags of ice).
Large protein meal 3 hours before bed, or just eat before bed time, sometimes low blood sugar will affect sleep. To go further, eat foods high in tryptophan, like turkey.
Too much alcohol before bed research shows that alcohol reduces the quality of deep-wave sleep by 20-50%.
Exercise helps overall health, exercising in the morning may be most effective for sleep, in order to reduce active in the evening.
NightWave a slow, rhythmic, pulsating blue light that assists in calming the mind, increasing deep breathing, while not interrupting others.
Humidifier improves both sleep and depth of sleep by assisting in breathing, not to mention good for your skin.
Wakeup Light set your body’s clock by letting light wake you up, which naturally activates your body’s day time phase.
Light Therapy Trade caffeine for light. Try cutting back on caffeine, such as coffee, soda, tea, and energy drinks; which can keep you awake at night. To assist in natural energy use a therapy sun light in the morning, such as the ones used for seasonal depression. This will also cue your body naturally to wake up.
Red Night Light GE LED Pole Night Light (In Red). If you have difficulty waking up at night and not being able to go back to sleep, this light is the least likely to wake you up.
Blue Blocking Filter ipad/TV/tablet/computer
(www.lowbluelights.com) “Products for naturally maximizing melatonin” The best is to not watch TV or play video games for a couple of hours before bed, due to brain stimulation and computer screens tricking the mind that it is day time, this products help with the latter.
Also, the Twilight app is really good for this too.
Pink noise machine (Ecotones Sound + Sleep Machine) Sound affects the mind, and pink noise slows and regulates brain waves resulting in deeper more restful sleep.
Sleep Cycle iPhone Application Helps monitor sleeping patterns.
The Zeo Sleep Manager if you are willing to spend a little extra try a machine like this to monitor sleeping phases, such as REM. This device can also wake you up at the best time, based off sleeping phase.
Aromatherapy my favorite is lavender, see what works for you.
Acupuncture has been found to increase melatonin and assist in sleeping.
Supplements There are several sleeping suppliments available without prescription such as: Herbal tea (Chamomile), magnesium drinks (Calm drink powder), melatonin, California Poppy Extract, Huperzine-A, Valerian, Kava, Homeopathies (Coffea Cruda, Cina).