THE FIX: SLEEP
High impact strategies that will help you feel great, lose weight, build muscle and regain your confidence. #thesleepfix
#1 Control Light Exposure
#2 Control Electro-Magnetic Exposure
#3 Control Temperature Exposure
#4 Get A Sleep Test Performed If You Snore or Wake Up Tired Consistently
WHY IT IS IMPORTANT YOU FIX YOUR SLEEP HABITS
Most adults require 7-9 hours of uninterrupted sleep to acquire full physical, mental & emotional benefits. Sleep deprivation or sleep debt impairs the immune system, contributes to a deficit in energy balance and can negatively digestion, blood pressure, hormone production & blood sugar regulation.
HOW TO FIX YOUR SLEEP
Morning Sunlight + the Absence of Artificial Night Light combined directly impact duration & quality of sleep. Try to be sleeping between 10-11pm every night on a consistent basis. Keep your phone on Air-Plane Mode between the hours that your sleep. In fact, you should consider completely disconnecting your wifi sources. Your room should be dark (zero light sources.) and the optimal room temperature for sleep is between 60-67 degrees Fahrenheit.
PRO TIP
500ml Warm Water + 1tsp Local Honey + 2tsp Apple Cider Vinegar (with mother)
Drink this 30 minutes before bed & sleep like a king! Honey is a type of sugar that initiates the steady releases insulin. When insulin is released, Serotonin is also released along with it. Serotonin is responsible for activating parts of the brain responsibly for sleep. Apple Cider Vinegar appears to aid in the metabolization of Proteins, releasing Tryptophan. Tryptophan is an amino acid that is used in the creation of Serotonin & Melatonin.
MAKE THIS YOUR GOAL
Dark room
Airplane mode
Decrease room temperature
And get a sleep test performed if you snore, wake up tired or have diabetes
RESOURCES
Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep | Huberman Lab Podcast #31
Sleep Apnea Is a Nutritional Deficiency – Dr.Berg
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84