Unlock the Secrets to Effortless Sleep: 12 Proven Tips to Transform Your Nights and Energize Your Days
Unlock the Secrets to Effortless Sleep: 12 Proven Tips to Transform Your Nights and Energize Your Days
The blog post on better sleep tips provides a comprehensive guide to improving sleep quality based on insights from Andrew Huberman, Ph.D., and the Huberman Lab Podcast. Here are the key points:
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Morning and Afternoon Sunlight Exposure: Viewing sunlight within 30-60 minutes of waking and again in the late afternoon helps regulate your circadian clock. The amount of time needed varies based on weather conditions.
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Consistent Sleep and Wake Times: Waking up at the same time each day and going to sleep when you first feel sleepy can help prevent disruptions like waking up in the middle of the night.
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Caffeine Timing: Avoid consuming caffeine 8-10 hours before bedtime to avoid sleep disturbances.
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Sleep Hypnosis: For those with sleep disturbances, trying sleep self-hypnosis through the Reveri app may help rewire the nervous system for relaxation.
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Limit Bright Light Exposure at Night: Avoid bright lights, especially overhead, between 10 pm and 4 am. Use only enough light to move around safely.
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Napping: If you nap, keep it under 90 minutes. Shorter naps, around 30 minutes, are recommended.
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Nighttime Wakefulness: If you wake up at night and can't fall back asleep, consider doing a Non-Sleep Deep Rest (NSDR) protocol or Yoga Nidra.
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Supplementation: Consider supplements like Magnesium Threonate, Apigenin, Theanine, Glycine, and GABA, but start with one and adjust based on your needs.
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Evening Alertness: A spike in wakefulness about an hour before your natural bedtime is normal and will pass.
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Cool and Dark Sleeping Environment: Keep your bedroom cool and dark, and layer blankets that can be easily removed.
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Alcohol and Sleep Medications: Both can negatively impact sleep quality.
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Changing Sleep Needs: Be mindful that sleep needs may change over time, especially with age.
These tips are designed to enhance sleep quality by aligning daily habits with the body’s natural rhythms and addressing common issues that disrupt sleep.
I would also like to add that having a good mattress, as well as a pillow that supports you properly can help out significantly. If you wish to have a custom prescription pillow made for you, you can contact our office and set up an appointment to have a custom pillow made for you.
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The Exclusively Yours pillow is just that. This is not a one-size-fits-all pillow; rather each pillow is custom-made based on four specific measurements, ensuring you receive the individual postural support you need while sleeping.
Sleep posture is a significant factor in the treatment of conditions such as neck trauma, tension headaches, or arthritis of the back and neck. The Exclusively Yours pillow fits your specific postural needs and helps eliminate neck and back discomfort.
Features:
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