Establish a good circadian rhythm by getting bright light upon waking
Eliminate caffeine and other stimulants after noon (including nicotine and chocolate)
Avoid alcohol after dinner and limit amount
Avoid electronic use 1-2 hours before bed, or use the FLUX app if you must
Don't allow too many kids or pets in your bed
Keep blood sugar steady throughout the day. If waking up in the middle of the night, try a protein snack before bed.
Dietary melatonin sources make a nice bedtime snack. Try 8 oz of tart cherry juice like CherryPharm, with a handful of walnuts.
Ask your provider to order you a home sleep study if you have signs of sleep apnea, such as snoring, pauses in breathing, and gasping for air.
For racing minds- try a "thought log," prayer, meditation, or breathing exercise
For those who are overwhelmed with busy schedules and burning the candle at both ends- keep a journal next to your bed and get your to-do list out of your head and on the paper. Make sure you are also saying "no" and taking care of #1 first.
Are you sad, anxious, or struggling with PTSD? Therapy can be incredibly helpful!
Do you have sore muscles? Try a bedtime stretching session, warm epsom salt bath, and increasing dietary magnesium sources like dark leafy greens, avocado, and almonds.
Determine if there is cognitive dissonance (mental discomfort resulting from a situation when your beliefs run counter to your behavior.)
Use this checklist to determine if you could benefit from better sleep:
You want to prevent weight gain, insulin resistance, heart disease, mental health issues, hormone imbalance, injuries, and illness.
You want to help reverse one of the above conditions.
You feel irritable, sad, or anxious.
You want to increase athletic perforamnce and/or fitness.
You want to improve daytime mental focus and/or job performance.