Since we spend about a third of our lives sleeping, it’s worth exploring ways to sleep better, longer, and deeper. Having struggled with sleep issues myself, I thought it would be useful to share the latest research from the National Sleep Foundation and other sources on the best sleep tips currently available. Enjoy!

Here are the top 16 sleep tips from the most trusted sources and researchers on the subject.

 

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1. Stick to a sleep schedule of the same bedtime and wake up time, even on weekends if possible.
2. Create a relaxing bedtime ritual, away from bright lights.
3. Avoid naps, especially in the afternoon.
4. Exercise daily. Vigorous exercise is best.
5. Evaluate your room. Temperature 60-67 degrees, free from noise and distractions. Make it as dark as possible. Consider blackout curtains, eye shades, ear plugs, which noise machines, or just a humidifier or fan.
6. Sleep on a comfortable mattress and pillows. Mattresses should be comfortable and supportive. Make sure you have a comfortable pillow that is allergen free.
7. Expose yourself to bright sunlight in the morning to keep your circadian rhythm in check
8. Avoid alcohol, cigarettes, and heavy meals in the evening.
9. If you can’t sleep, go to another room and do something relaxing. Do not work or watch TV in bed. use your bed only for sleep and sex, nothing else.
10. If all else fails, find a sleep professional. Or at least keep a sleep diary to help pinpoint some triggers.

11. Take a hot shower
12. Keep a journal beside your bed and write down your worries or concerns that may be keeping you awake.
13. Try Melatonin
-A hormone secreted in the brain that regulates sleep.
-Non-addictive
-Multiple clinical studies showing:
–aids in symptoms of jet lag
–highly effective for insomnia
–also aids with Heartburn and GERD

Studies were conducted with doses between .5-5 milligrams. Examine.com experts recommend trying .5 mg and increasing the dose if not effective, but if 5 milligrams doesn’t work it’s probably not effective for you.

Also, increasing the dose does not help you fall asleep faster. Also, studies found that growth hormone spikes slightly better at the 5 mg dose than the .5 mg dose.
Sleep Inhaler, helps you feel sleepy in 30 seconds: CCL Sleep – Inhaled Sleep Aid – Melatonin


14. Try to keep your eyes open instead of trying to keep them shut
15. Try to get to bed around 10 if possible. Every hour before midnight seems to be better than later sleep hours
16. Don’t take in caffeine after 4 PM

 

 

 

 

 

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References
https://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips
https://examine.com