Precision Nutrition » Hacking sleep: Engineering a high quality, restful night

Precision Nutrition » Hacking sleep: Engineering a high quality, restful night.

Create a sleep routine

  • KEEP A REGULAR SCHEDULE.
  • KEEP ALCOHOL AND CAFFEINE MODERATE.
  • EAT AND DRINK APPROPRIATELY.
  • DO A BRAIN DUMP.
  • TURN OFF ELECTRONICS.
  • STRETCH / READ / DE-STRESS BEFORE BED.
  • GO TO BED BEFORE MIDNIGHT.
  • SLEEP AT LEAST SEVEN HOURS.
  • EXERCISE REGULARLY.
  • TAKE A BATH OR SHOWER. (cold)
  • KEEP THE ROOM AS DARK AS POSSIBLE.
  • CREATE A RELAXING SLEEP AREA THAT IS QUIET AND FREE OF CLUTTER
  • SET YOUR ROOM TO AN APPROPRIATE TEMPERATURE.
  • USE WHITE NOISE IF NEEDED.
  • TAKE ADVANTAGE OF NATURAL RHYTHMS.
  • WAKE UP TO LIGHT.
  • WAKE UP TO SOFT, SLOWLY BUILDING NOISE.
  • GET MOVING RIGHT AWAY.
  • EXPOSE YOURSELF TO MORE LIGHT.

Conclusions

Good sleep is crucial for good health. There are no short cuts, despite what the “sleep hackers” say.

Make good sleep a priority. Your physical, mental, and emotional wellbeing will thank you.

Think about good sleep as a 24-hour process. What you do during your waking period will affect your sleeping period, and vice versa.

Reinforce your natural circadian needs. When it’s supposed to be dark and quiet, make things really dark and quiet. When it’s supposed to be bright, noisy, and stimulating, get moving with some bright light.

Give your body and mind transition time. Allow at least 30 minutes (and preferably an hour) in the evening to slowly wind down and prepare for sleep.

Stick to a routine. Bodies love routines and consistency. If your body knows what to expect in your day, it’ll help you wake up and doze off at the right time.

You can’t control your actual sleep. But you can control your sleepbehaviors and environment. Take charge of your actions and surroundings, be consistent, and enjoy the Zs.

 

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