Contrary to popular belief, the greatest risk to your health is not COVID-19 or climate change, it’s your (lack of) sleep each and every night. Operating on anything less than a full night’s rest is detrimental to your:
- Immune system
- Overall mood
Most people who struggle getting 8-hours of sleep often reach for marijuana, alcohol, or sleep aids. While these may be beneficial in the (very) short term, the long term detriments far outweigh the initial—if any—benefit(s). It’s kinda like stepping over dollar bills to pick up pennies, sooner or later the juice ain’t gonna be worth the squeeze.
There’s a reason why a third of our lives is dedicated to sleep—because it’s important, dammit! If getting—or staying—asleep is a constant battle, then this article was written with you in mind
Here’s 8-ways to get 8-hours of sleep every single night.
1. Bedtime alarm clock: You’ve got an alarm on your phone that tells you when it’s time to get up, right? And you don’t have one that tells you when to go to bed because…? Setting a bed time alarm literally signals your brain to start shutting down, just like your alarm in
the morning tells you to getcho ass outta bed, girl!
2. No caffeine: “But coffee is life!” I understand, but it’s robbing you of what really gives you life, so it’s gotta go. Check out this recent article I wrote on why caffeine is a no-no.
3. Bedtime routine: Here’s what happens when my bedtime reminder notify me, (feel free to
steal mine, or modify it for yourself):
- 10/10:30PM: bedtime reminder notify’s me. This means:
i. Limit screen use ideally to zero if possible (yes, that includes your phone) as the blue-light will
decrease melatonin (your body’s sleep hormone) production, keeping you wide ass awake. Anytime after 8pm -ish I will begin using blue-light blockers also.
ii. Do all the self hygiene stuff, I will mostly like journal or read for 10-15mins
iii. Silent or breath work meditation for 5-10minutes, then I’m practically zombying my way under the covers. Zzz.
4. Create an ideal environment for sleep: The bedroom is for two-things and two-things only: sleep and sex. If you do anything else in there especially brain stimulating activities , (scroll Instagram aimlessly, watch Netflix, work etc.) then your brain is literally associating those activities with your bedroom, which means staying awake, which is exactly what we don’t want! Keep the
bedroom cool, dark, and quiet for bonus points.
5. If you can’t sleep, do NOT lie in bed awake: This piggybacks off the last point, if you’re lying in bed awake, then your brain is saying, “Well I guess this is what we do in here.” Instead, get up and go do one of the following until you’re sleepy:
c. Listen to brain wave entrainment music, (Theta and delta waves for the win)
6. No alcohol or marijuana before bed: While they’re really good at making you sleepy, they actually rob you of deep sleep, which is the kind of sleep that literally restores your brain and body. Now you know why you feel groggy the next morning after a hit or a nightcap before bed.
7. Get new pillows for God’s sake: When’s the last time you got a new pillow? Exactly. Look at it this way: you get new shoes to workout in every what, three or six-months?
Because if you don’t, your workouts suffer, yes? The same applies to your sleep. Get the “proper equipment” if you will, to ensure you’re optimising your sleep.
8. Exercise and supplementation: Training everyday will not only help you earn the body you want, but it will also prime your body to go nigh nigh. Exertion makes us tired. It’s as simple as that. Just don’t do it right before bed, (kinda hard to fall asleep riding a runner’s high). As for supplementation, (not to be confused with sleep aids) the following are tried and true and safe interventions to induce deep, quality sleep:
b. Valerian root
c. Magnesium glycenate or threonate
d. Chamomile tea
e. Tryptophan, (turkey is a great pre-bed snack: high protein, low fat, and packed with sleep-inducing tryptophan)
Here’s the bottom line: getting 8-hours of sleep each and every night is essential for proper health and functioning. If you’re not meeting this benchmark, then you probably know all too well how it can negatively impact your life-but it doesn’t have to be this way.
There are ways to get better sleep consistently, starting with the ways above.
If you need more help and want to go further and faster with your health, then click the link below to schedule a free consultation.
PS. Preparatory to creating a coaching strategy for each client I first ask them to complete the newly designed “PMF health and metabolism assessment questionnaire” – which give’s me a considerable insight into the physiological health of the client – it’s 11 pages long.
This insight allows me to focus on creating daily and long term goals, mindset habits and creating a healthy lifestyle. We also assess metabolism and then proceed to create a training plan, diet and supplementation support.
Please click the link below for further details and to book a consultation:
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