5 Pro Tips To Enhance Your Sleep
On February 13, 1972 Michel climbed into a large dark cave in southwest Texas. The cave had been previously stocked with 800 gallons of water, piles of frozen food, a bed, a small chair and a single hanging light bulb. He didn’t emerge for 6 full months.
What was he doing in this cave? Studying biological rhythms of the human body! More specifically, the circadian rhythm, which controls the wake-sleep cycle. Michel wanted to figure out exactly how it worked and decided a dark, uninterrupted cave was the best place to do it.
While in the cave, Michel had no way of telling time. He didn’t bring any calendars, clocks or hints of daylight. He did his best to follows his body’s innate cues and rhythms.
Within a few days, Michel’s biological clock naturally took over and he began to notice some interesting things. First, he was getting near PERFECT sleep!
That’s right. Stuck in a dark cave with no sense of time, Michel slept like a baby (better than a baby, actually)! Never too much, never too little. How can this be?
Michel’s one of a kind sleep study lead to dozens of trials conducted in sleep performance centers around the nation. Because of his efforts we have learned a ton about sleep! Since we spend about ⅓ of our lives sleeping, it was about time someone started taking it seriously!
Based on studies like these and my own experience with sleep, I have a list of 5 top things you can do that can help your sleep improve dramatically!
How Much Sleep Do I Need?
Researchers at the University of Pennsylvania and Washington State University did a study to find out how many hours of sleep a person needs each night in order to function optimally.
They had three groups of men whom they allowed to sleep for 4 hours, 6 hours or 8 hours. The subjects who were allowed to sleep for a full 8 hours every night displayed no cognitive decreases, attention lapses or motor skill declines during the 14-day study. The other two groups, however, steadily declined each day in all these areas.
There were a few things they learned from this study:
Sleep Debt Is Real. The researchers stated that sleep debt “has a neurobiological cost which accumulates over time.” After two weeks, the subjects who only got 6 hours of sleep a night (a normal amount for a lot of people!) had performance deficits that were the same as if they’d stayed up for two days straight.
People Don’t Recognize They Are Not Performing Optimally On Little Sleep. This is kind of crazy to think about… the same participants who had performance declines in the study also DIDN’T NOTICE how much their performance was declining. So even if you think your poor sleep habits aren’t affecting your work, you’re most likely wrong!
7-9 Hours Of Sleep Is Optimal. Due to this study and several more confirming its results, most experts agree that adults need between 7-9 hours of sleep every night to function optimally.
Getting a good night’s sleep isn’t always easy however, as I’m sure you must know since you are here! Here are 5 shifts to make in your routine that can really help lead to better, longer, restful sleep.
5 Pro Tips To Enhance Your Sleep
#1. Exercise In The Morning
Appalachian State University did a study where they took three groups of people and had them exercise at one of three specific times every day. One group worked out at 7am, one group worked out at 1pm and one group worked out at 7pm.
At the end of the study they found that the morning exercisers spent MORE time in the deepest stages of anabolic sleep. Meaning, they had the best quality sleep of anyone else in the study.
#2. Sun Exposure
Getting out in the sun everyday for at least 10 solid minutes or more can help to lower your evening cortisol levels. If your cortisol levels are elevated at night it becomes harder for your body to wind down and get good quality sleep.
The sun is also nature’s way of telling your body it’s time to be awake. Light is one of the most significant pacesetters of your circadian rhythm. Getting yourself out into the sun in the morning can help to regulate your cycles if you’ve been having a hard time falling asleep late at night (insomnia).
My favorite way to do this is to combine sun exposure with morning exercise. Get outside in the morning and go on a brisk walk in the morning sun. As a bonus, you’ll also be getting your daily immune-boosting vitamin D!
#3. Screen Curfew
Harvard researchers confirmed that blue light coming from your laptop, television, smartphone or other screen suppresses melatonin and elevates cortisol, making quality sleep harder to achieve.
Every hour you are on your device, it suppresses your body’s melatonin production for 30 minutes. So if you are on your device to the moment you close your eyes at night, you are not getting as much quality sleep as you need. Even if you can fall asleep with your devices on or after having just used them, you are not dropping into the sleep cycles as you should be because your melatonin production is lagging behind.
On most newer smartphones and computers, you can now turn on some sort of night mode where it automatically turns off all of the sleep-damaging blue light. This is another option to setting a screen curfew.
If you can’t find it on your device then download the free service called f.lux. This is a free blue light filtering app that you can download on a computer or cell phone. So easy to use too!
#4. Establish A Consistent Bedtime Schedule/Routine
Research has found that synchronizing your internal clock to go to sleep and wake up at the same time can greatly improve your sleep.25 Plus, if you’re really committed, you won’t even need an alarm clock because your body will wake up naturally around the same time each day as you “train” yourself.
Create a simple routine you do every night that will remind your body to wind down and relax, making falling asleep easier. A simple routine might include:
- Stop electronic use an hour before bed or turn on the no-blue-light setting
- Sip a warm relaxation beverage like Organifi Gold
- Write a few things down in your journal or read a book
- Keep a notebook by your bed to plan out your next day and write down anything making you feel stressed. This way you can let it go until the next morning
#5. Cool Down; Darken Your Sleep Environment
Your body has a natural process called thermoregulation. When it’s dark outside, this is a signal from nature to our brains that it is time to shut down. This causes a drop in our core body temperature. When this happens, it stimulates sleep-related neurotransmitters and hormones.
If your sleep environment is too hot it can be hard for your body to go through this natural process. Most sleep experts agree that somewhere between 62 and 68 degrees fahrenheit is ideal for sleep.
Your body is also meant to sleep in darkness. Remember Michel Siffree, the scientist who spent 6 months in a cave and got perfect sleep every night? His body wasn’t disrupted by unnatural indoor lighting or blinking lights from electronics. Because your body is wired to wake up to light, any unnatural lighting can cause poor sleep.
The solution? Only use your bedroom for sleeping (and other bedroom appropriate activities). Keep the TV, computer and any electronics in other rooms. Turn off your phone at night or set your do-not-disturb mode on for certain hours. Use heavy curtains and create a cool, dark environment for sleep.
The Power Of Organifi Gold
If you often find yourself still lying in bed at night, stressing out and having trouble sleeping, we have an incredible juice powder that may be exactly what you’re needing to finish off your day and get the rest you need and deserve: Organifi Gold.
Organifi Gold is a blend of 9 different superfoods to help you literally CHILL OUT! I’m talking deep, healing relaxation your body needs to achieve good quality sleep and stay in optimum condition. Every ingredient in Organifi Gold was chosen specifically for its ability to help your body relax, enhance your immune system and improve your quality of life.
Organifi Gold contains:
- Turmeric – natural painkiller, reduces inflammation, effective for depression
Coconut Milk – supports heart health, improves digestion, aids weight loss
Acacia Fiber – improves IBS symptoms, rich in antioxidants
Cinnamon – improves brain function, reduces inflammation
Ginger – improves immune system, can reduce muscle pain
Black Pepper – improves turmeric bioavailability by 2000%, supports digestion
Red Reishi Mushroom – increases longevity, enhances sleep and relaxation
- Turkey Tail Mushroom – improves symptoms of chronic fatigue
- Lemon Balm Magnesium – promotes healthy sleep, improves symptoms of anxiety
Organifi Gold is simple to make. All you need is some hot/warm water. Stir it together in a mug and sip while cuddled under your favorite blanket. Feel the difference. And that’s not all! Organifi Gold has many sleep and relaxation-enhancing properties. Learn more here!
Have any other tips about getting a good night’s sleep? Have you tried Organifi Gold yet? Share your thoughts, tips and experiences with us, we’d love to hear from you!
And remember, we’re in this together.
Drew Canole is a rockstar in the world of fitness, nutrition and mindset, with a huge heart for others and doing his part to transform the world, one person at a time.
As the founder and CEO of Fitlife.TV, he is committed to sharing educational, inspirational and entertaining videos and articles about health, fitness, healing and longevity. He is also a best selling author and the founder of Organifi, an organic, incredibly delicious greens powder, chock-full of superfoods to make juicing easy no matter your busy schedule.
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