1. Don’t drink caffeine after 3 pm!
When caffeine is ingested into the body, it stimulates the sympathetic branch of the nervous system (also known as fight or flight). When the sympathetic nervous system is stimulated, the adrenal glands begin to release cortisol. Cortisol is a low-grade adrenaline. It is also the same hormone that wakes you up in the morning in response to light. Cortisol has a half-life of 6 hours in the body, which means that drinking caffeine at 3 pm will cause elevated cortisol levels until around 9 pm This will make it very difficult for you to fall asleep or stay asleep. Some people may need to reduce their caffeine intake no later than 12:00 p.m.
2. Cut down on the amount of carbohydrates you eat before bed!
Late night carbohydrate snacks and sweets such as ice cream, cookies, etc. will create a sharp spike in blood sugar levels. If you eat these foods and then fall asleep, you will most likely create a drop in blood sugar while you sleep. This can disrupt your normal hormonal rhythms, create trouble staying asleep, or make you feel like shit in the morning when you wake up. Eat lightly, preferably protein and a small amount of fat, and stop your evening meal about 2 hours before bedtime.
3. Resolution of emotional or stressful situations will improve sleep!
If you are having trouble falling asleep or staying asleep and experiencing nightmares or disturbing dreams, this may be an indication of emotional disturbance or unresolved emotional issues. I often find that once emotional issues are resolved through simple processes like Neuro-Linguistic Programming or dream analysis, there is a noticeable improvement in sleep quality.
4. Eliminate electromagnetic stressors near your bed!
Electromagnetic stress can come from electronic equipment that is turned on near your bed. Make sure televisions and computers are turned off. Additionally, devices such as a Q-link (electromagnetic attractor) can be helpful in absorbing electronic stressors in the body, thereby improving sleep quality.
5. Make sure your room is completely dark!
As I mentioned earlier in this article, the body is sensitive to light. Artificial lighting from computers or televisions can cause a rise in cortisol that can prevent you from falling asleep. Keep the lights as dim as possible before bed and make sure your bedroom is as dark as possible.
6. Exercise!
Yes, that is correct! Regular exercise will improve your hormonal rhythms and improve the quality of your sleep. Choose the type of exercise that is right for your stress level. Yoga, tai chi, or other types of energetic exercises are good for those who are stressed, and vigorous exercise for those with little stress. Also, if possible, exercise in the morning when cortisol is highest. Intense exercise increases cortisol, which won’t be helpful at night if your goal is to improve sleep quality.
