8 Critical – Getting Better Sleep
Sleep is one of those things that some people seem to do well, and lots of us don’t do so great at. If you’re like me, and find sometimes that a night’s sleep just doesn’t give you the energy back that you need, then working on getting a better night’s sleep could be the most important thing you do, as well as a change that you feel the most benefits from.
Sleep is critical to health, and also fat loss. Being low on sleep, in time and in quality, means your body is more likely to store fat, which is not what most of us are looking for!
There’s a range of ways to get better sleep, including:
- changing the temperature in the room
- using a technology sleep device to monitor sleep, and wake you up at the right time
- taking supplements to increase deep sleep and total REM sleep
- including a small snack before bed, to avoid low blood sugar the next morning, and consider adding Flaxseed oil to this to increase cell repair
- eat a large fat and protein meal within 3 hours of going to bed
- use light cues to help your body stay in a wake and sleep cycle
- use the ‘Pre Hab’ workouts (isolateral – involving stabilizing muscles)
- take a cold bath one hour before bed
- use a humidifier to eliminate sinus problems (and reduce facial wrinkles!)
- use a night time pulsing light
- use a certain position in bed
All of the above is covered in greater detail in the Book Chapter: “Engineering the Perfect Night’s Sleep”. (To grab a copy of the book, click here)
Tools for better sleep
Zeo sleep coach
This little device is pretty amazing. It monitors your brain waves, and records your sleep, in time, and in quality (which is measured in how deep your sleep was, and how much REM sleep you had). It then graphs it all, and you can look back over your results to see how you’re doing on average. But that’s just the start of it – you really need to check out all the details on this page. There’s also now an ultra portable version you’ll find linked to from that page!
California Poppy Extract Tim found to improve deep sleep:
Huperazine-A Tim found improve REM sleep:
Philips Go Lite
The Philips Go Lite can help maintain a sleep/wake cycle if you’re working shifts, having some late nights, or travelling, and it can also fight seasonal depression, by using light therapy to prompt the brain into thinking it’s daytime a little earlier and later than it is, in winter. The light stimulation creates a lot of chemical changes in the brain and body, which can make you feel more like you do in summer – awake, alert and refreshed after a decent night’s sleep. Perfect for anyone who’s body-clock needs a bit of help.
Nightwave is a pulsing light that helps some people get to sleep faster by using a cyclical pulsing light. It’s very portable and can be used in just about any sleeping situation.
Do you have any sinus problems overnight? Humidifiers can ease the problem, plus ease wrinkles. This compact humidifier is even small enough to travel with, but also perfect as a regular addition to your bedroom at home.