How can I sleep better
Sources:
To improve sleep quality, the following strategies are recommended by and guests on the podcast:
Routine and Environment
- Establish a regular bedtime and wake-up time.
- Avoid screens a couple of hours before bedtime due to blue light affecting your circadian rhythms 1.
- Ensure a cool sleeping environment, as a lower body temperature aids sleep 2.
- Practice cognitive behavioral therapy techniques for better sleep hygiene 1.
Pre-Sleep Practices
- Engage in relaxing activities before bed.
- Take a warm bath, as it may help induce sleep 1.
- Create a wind-down routine to transition smoothly into sleep 3.
During the Day
- Practice daytime non-sleep deep rest (NSDR) or yoga nidra to improve overall relaxation skills 4.
- Limit fluid intake close to bedtime to prevent mid-sleep awakenings 4.
- Avoid excessive caffeine, especially late in the day, and be mindful of the timing of exercise as it may affect sleep onset 5.
Bedroom Setup
- Wash sheets weekly to reduce allergens 6.
- Keep pets out of the bedroom 6.
- Only use the bed for sleep and sex to strengthen sleep associations with the bed 7.
Supplements
- Consider supplements like magnesium threonate and theanine, but prioritize behavioral adjustments over reliance on supplements 4.
Always consult with a healthcare professional before implementing new health practices or taking new supplements.
