DISTRESS: Meditation, yoga, breathing, and tapping techniques reduce cortisol and anxiety and increase the parasympathetic tone of the CNS. Listening to relaxing music, classical music, or music with sounds of nature before bed can help you fall asleep faster and wake up less during the night. Supplementation with Magnesium Threonate, Theanine, Chamomile extract, Valerian root, and Taurine promote relaxation and enhance production of GABA in the brain.
DIGEST : A common cause of waking up at the beginning of the night is a big meal or meal high in refined carbohydrates. It spikes insulin production after the food, causing hypoglycemia or low blood sugar at night. Don’t eat at least three hours before going to sleep. And don’t be afraid of being catabolic. In fact, if you want to get lean faster, make 16-hour fasting windows overnight.
DISCONNECT: One factor affecting people’s sleep quality is the exposure to EMF. All electronics have electric and magnetic fields and radio frequencies. When you have high EMF exposure, your body experiences micro-contractions all night long, which doesn’t allow it to fully get into a parasympathetic state, in order to be able to detoxify, repair, and regenerate itself. I highly suggest not to keep any electric or electronic devices in your bedroom, switch off your Wi-Fi router at night.
DETOX: Nowadays, the indoor environment often is much more polluted than the outdoor. If your bedroom has synthetic carpet, fake leather fabrics, paint, a mattress with a flame-retardant cover, and scented candles, you are more likely to have poor overnight recovery or experience sleep problems. Sleeping in a toxin-free bedroom is essential for everyone’s proper recovery, as during the night our bodies go through a lot of detoxification and regenerating processes.
DIM THE LIGHT: As the sun sets, make sure to monitor your indoor lighting environment. Provide the spectrums of red, orange and yellow colors to induce sleep and melatonin production. Blue light blocking bulbs, salt lamps, and candles are the great option!