The ultimate guide to level-up your sleep routine!
Do you lie in bed at night waiting to fall asleep for what seems like hours?
Do you wake up in the middle of the night and can’t go back to sleep?
Heres the deal ya’ll:
I am going to lay out the details on how to bio-hack your sleep routine so that you can double your productivity by working smarter, not harder!
You’ve heard that saying “I’ll sleep when I’m dead” right? Of course you have! Probably from some overworked business person with one too many projects on their plate. Or maybe you’ve said it to yourself when you are up late studying for an exam?? (anyone, bueler?)
Regardless, this mindset has been ingrained in us since childhood. Our society thrives on the idea that we have to sleep less to get more done, using sleep deprivation as a means of honorable mention in the workplace.
well I am here to tell you that you can get shit done like a boss AND still find time to get your ZZZ’s in!
Sleep is more important than we often give credit and people are starting to catch on. The NYT called sleep “a symbol of status” in their article released in April of 2018.
“For years, studies upon studies have shown how bad sleep weakens the immune system, impairs learning and memory, contributes to depression and other mood and mental disorders, as well as obesity, diabetes, cancer and an early death”….’Scuse me…..What??
If that isn’t enough to get you running to the sheets, the federal Centers for Disease Control and Prevention calls sleeplessness a public health concern. Studies in mice have shown; poor sleep will make you fat and sad, and will ultimately lead to your demise. YIKES!
As you can see, we are in a global sleep crisis! According to the CDC, more than one-third of Americans don't get enough sleep. So what are we meant to do to combat this anti-sleep system that we have created?
It’s time to rethink the way that we prioritize our sleep!
Start by developing a sleep routine that is un-fuck-with-able and watch your sleep improve overnight (pun intended)!!
Follow this 4 step plan to successful sleep:
Start to wind down an hour before bed with a tall cup of chamomile or even better sleepy time tea. I get mine from Mountain Rose Herbs
Avoid BLUE LIGHT!!:
Blue light exposure from phones and TV’s throws off your circadian rhythm (your bodies internal clock) by telling the body that it is the middle of the day! When this happens your body stays stimulated while you sleep even if your eyes + mind are tired. This results in a less restful, more disrupted sleep.
Dr. Taz writes, “Nighttime blue light exposure degrades melatonin, a hormone that you synthesize in the evening to help you sleep, and blue light exposure after sunset also shifts your circadian rhythm — your body’s internal clock that tells you when to sleep and wake up.”Limit caffeine after 2pm:
Caffeine has a half life of 6 hours, so when you drink a cup of drip coffee with 200 mg of caffeine per 8 ounces after 2 pm, you still have 100 mg of caffeine in your system at 8pm. Most people don’t just drink one cup of (insert caffeinated bev of choice), so you do the math on how much you are consuming. Having caffeine in your system late into the night will keep you stimulated as you sleep, resulting a less sound sleep and the inevitable groggy morning to follow, perpetuating the caffeine cycle for yet another day.Supplement wisely:
The right supplements can make a world of difference in your sleep quality, especially if you are someone who struggles to fall asleep + stay asleep.
Magnesium is an essential mineral and one of the best things you can take for sleep. Magnesium stimulates GABA, your brain’s main calming neurotransmitter, relaxes muscles (including and not limited to your brain), reduces anxiety and eases stress on a cellular level! WOOF!
Melatonin is another invaluable sleep supplement. You produce melatonin naturally at night, but if you have trouble falling asleep, supplementing with melatonin can make a big difference. Melatonin decreases the time it takes to fall asleep and helps you stay asleep longer. It also increases REM sleep, according to Dr. Taz!
Check out her Sleep Savior blog post for dosages and brand recommendations.
Let this be a PSA to all of my past, present and future clients. Measure your sleep like you measure you vitals!
Sleep tips the balance in our wellness equation more than we thought!
There are soooo many other little things that you can implement to improve your sleep routine: From black-out curtains to diffusers and sound machines, you will find what works for you and what doesn’t. The bottom line is If you want to be your best self, and consequently make the biggest, best impact on the world, you NEED to sleep well!
What are your GO-TO sleep hacks? Share them in the comments below!
Dream on, dreamers!
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