1. Sleep in a cave
Create an environment that is pitch black and technology free. When we sleep we produce melatonin which helps control our sleep and wake cycles. If we get exposed even the slightest bit of light then it can disrupt our sleep. Use blackout blinds, switch off/ cover all lights from electronic devices. You can even go as far as to put a towel under the door to stop any incoming light should you really need to.
Wi-Fi, power sockets and electronic devices give off electromagnetic frequencies that interfere with our own. These can also be culprits for electric pollution that disrupts our sleep. Keep your room technology free and change your things in another room. If you use your phone for an alarm, try using a sunrise simulator/ lumie lamp. They simulate the sunset and sunrise and wake you up naturally without the sudden panic alarm in the morning. You can purchase them from the link here.
Your room should be exclusively for sleep and sex
2. Create your own bed time routine
We are creatures of habit and our ability to follow a routine allows us to form positive habits without using our will power muscle.
One hour before bed, dim the lights, switch your technology off (TV, Ipads, Computers, Phones, Video Games). Read or listen to a book (Audible is very good) that relaxes you. Drink a night time herbal tea. Prepare your clothes for the next day and even use some breathing exercises to help activate your parasympathetic nervous system and relax you.
Try Breathing in through your nose, into your belly and diaphragm and exhaling as slowly as possible 20 times. You will be amazed by how relaxed and clear your mind is.
3. Wear these 3 things to ensure restful, uninterrupted sleep
Wear a pair of socks to bed, circulation to this part of our body significantly decreases during the night and it is common for people to wake up (especially in winter) with cold feet. Try it and see if you wake up during the night?
Wear an eye mask. An eye mask is a great way to completely block out any light and encourages a much deeper sleep during the night. They are great to travel with to and help you maintain a deep sleep in hotels etc.
Wear ear plugs. There is nothing more annoying than getting woken up by noisy neighbours or animals outside during the night. Avoid this by completely blocking out sounds that could disrupt a deep sleep.
Although these last two may leave you feeling a touch vulnerable, the likelihood of anything bad happening today is particularly low.
You can judge a good night’s sleep, by seeing if you sleep a full 8-9 hours uninterrupted. If you wake up, even for the bathroom during the night then you have disrupted your sleep cycles.
4. Take Magnesium, Taurine and Inositol
Magnesium is a fantastic mineral that is involved in over 300 essential biochemical reactions in the body, relaxes muscles, reduces DOMS after workouts, reduces stress, improves insulin sensitivity (good for fat loss) and Improves memory. Unfortunately today, due to poor soil and poor nutrition we are deficient in it. Aim to have 400-800mg a day (supplement form before bed is best)
Taurine raises GABA (a neurotransmitter) which calms the nervous system down, lowering stress and anxiety hormones that hinder sleep. Taurine also helps you recover better from training, reduces oxidative stress (think rusting inside the body), and burns fats. Take 2-3grams before bed with magnesium. (Max 6g a day)
Inositol is a supplement best taken in powder form. It has a role with our bodies serotonin pathways (neurotransmitter that makes us feel good and sleepy), and also re sets our neurotransmitters in the morning so we wake up fresh. Take 5-10g with Magnesium and Taurine.
5. Write a short journal
In today’s information packed world, we usually go to bed with our head spinning with lots of unanswered questions and things still to do on our daily lists.
Do a brief brain dump in a hand written journal. Write about how you are feeling. What 2-3 things are you really happy about, what 2-3 things did you do well to help others today and write down 3 things to get done first thing to do tomorrow. Make these important goals, with at least one being a life enhancing goal. If you have any negative feelings or thoughts, get them down on paper first so they are out of the way.
Your brain will subconsciously work on finding a solution whilst you sleep and you will wake up with a far greater sense of direction the next day.