Habit hacks, Wellness

Nifty Tricks for Sleeping Better

sleepWhat if you had better mood, memory, metabolism, muscle, will power, discipline, energy, and weight loss with less hunger and fewer cravings?

Life would be a breeze, right?!

Most likely, you can improve all this. It just takes sleeping better on a regular basis.

I know, I know…easier said than done.  But it’s worth a try!

Below are some easy things that have been shown to improve sleep. Most of these work because they either stimulate the parasympathetic nervous system, reduce stress hormones or promote alpha wave activity in the brain.

In the Morning:

  • Don’t hit snooze.
  • Get 20 minutes of morning sunlight.

During the Day:

  • Limit any naps to 20 minutes.
  • Exercise.
  • Save up a few calories to do the “Carb Trick” at night.

In the Evening:

  • Finish eating and drinking earlier.
  • Avoid alcohol.
  • Cool off your bedroom.
  • Avoid any tv shows (or games, movies, etc.) that produce adrenaline.
  • Use a screen curfew.
  • Stretch your muscles.
  • Sigh.
  • Use the Carb Trick: eat 100 calories of high-glycemic carbohydrates by themselves, two hours after eating animal protein (see “Potatoes Not Prozac” by Kathleen des Maisons, if you don’t already know it.)

At Bedtime:

  • Follow a bedtime ritual.
  • Spritz lavender, chamomile or ylang ylang scents.
  • Write down any nagging worries or thoughts, to be dealt with tomorrow.
  • Move pets off the bed.
  • Keep electronics out of the bedroom.
  • Put on socks and/or mittens.
  • Wear a sleep mask.

Good luck and sweet dreams!

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