#6: Sleep Hygiene, For Dummies
Sleep may be the most important in your life. Even more than physical activity. And possibly even more than good nutrition.
Sleep is where all the magic happens, and you don’t want to be skimping out on it if you want to live like an apex predator.
The only question is… how can someone catch some Z’s in today’s crazy world? Between long working hours, night shifts, light pollution, sound pollution, and major stressors, having a good night’s sleep has become a rare and cherished gem of modern-day life.
So what can we do about it?
1: Have A Shower
Get yourself cleaned before bedtime; even if it’s just washing your hands, feet, and face. But honestly, I would advise a full shower before bed.
A large study found that taking an evening shower or bath in water between 40-43 degrees Celsius two hours before bed improved sleep quality and helped people fall asleep faster.
2: Last Meal Two Hours Before Bed
Get up from the table at least two hours before bedtime. Also, try to consume less carbohydrates and more fat and protein. It’s better for satiety and may benefit an active fellow’s recovery.
Sleeping well after dinner is better for digestion. That fasting window will allow the contents of the stomach to travel to the small intestine.
And what about what you should be eating in your last meal?
Almonds and walnuts have been shown to increase sleep quality because they contain vitamin B and magnesium; which promote better sleep. Walnuts contain melatonin too, as well as a host of healthy fatty acids that can improve your sleep quality.
Kiwis are another interesting fruit you may want to consume at dinner. High in fiber, they benefit your digestive health, reduce inflammation, and lower your cholesterol. The sleep-promoting effects of kiwis are sometimes attributed to serotonin; a brain chemical that helps regulate your sleep cycle.
Aside from being incredibly healthy, fatty fish (like salmon) can also improve sleep quality. They contain Vitamin D and Omega 3 fatty acids (like walnuts), which influence serotonin levels and enhance better sleep.
3: Have A Hot Drink
Hot drinks are great for winding down. Ideally not in the form of coffee because it might hamper your sleep. But chamomile tea can help.
Chamomile is particularly effective at making you sleepy because of its chemical structure. It contains apigenin, a ‘flavone’ that induces sleepiness when it binds to the GABA receptors in the brain.
Flavones are a class of antioxidants that reduce inflammation reducing the risk of chronic diseases, such as cancer and heart disease.
Apigenin binds to the GABA receptors in your brain to promote sleepiness and reduce insomnia. The GABA receptors are the same receptors that bind to benzodiazepines, commonly used as anti-anxiety drugs, because they have a calming effect. Similarly, when the apigenin in chamomile binds to GABA receptors, it has a sedative and relaxing effect.
4: Sleep Comfy
Wear your usual night-time get-up. And make sure it’s the most comfortable thing ever.
Then, check off the following things in your bedroom:
Comfy mattress.
Cool environment.
No light.
No noise, including that annoying clock that ticks with each passing second.
No electronics; that means - no phones, no light emissions. No LEDs.
5: Red Light At Night
Evenings at home should be absent any blue-light emissions. The type of light you get from your TV screens, mobile phones and laptops, and the lightbulbs too. One study actually showed how light exposure at night could hamper cardiometabolic function.
Use red light instead. And if you don’t have one, purchase Blue-Blockers, a type of ‘sunglasses’ that you can wear indoors that block out (at least partially) blue-light emissions.
Humans are not nocturnal animals. This is why staying up at night and sleeping during the day tends to mess with our circadian rhythm. In fact, humans have historically sought refuge in dark, quiet caves to get their sleep.
What should the darkest zone of the house be today? The bedroom.
6: Reflection
During your wind-down time, take a moment to reflect on the whole day’s activity and pen down any pending tasks so you can hit them the next day. This will keep your mind free from remembering (and dwelling on) those nagging artifacts.
That being said, take some time to reflect on the positive things. Perhaps on the wonderful things that happened during the day, or the tasks you accomplished. Take pride in that. It does not have to be an hour’s worth of fluff. Just five minutes.
There’s a case to be made that prayer can also help.
7: Books Over Screens
One good study found that reading an actual book, in bed, before going to sleep dramatically improved sleep quality.
In the last hour before bed, we should be going medieval. That means no screens, no TV, no computer.
Put your phone away and opt for a book instead. Or at least, lie down and listen to an audiobook. In doing so, you will relax, learn, and mellow down before sleep takes you.
