Energy Booster #6: Surprising Tips for Better Sleep

    In today’s post, we’ll explore 9 tips for getting better sleep. Some of these may surprise you.

    You probably know from personal experience that getting sufficient sleep is essential to feel on the top of your game. Did you also know that deep sleep is essential for immune function, nerve regeneration, genetic repair processes, and consolidation of experiences and learning from the day?

    There are several stages of sleep, with deeper sleep, called Stages 3 and 4, being responsible for much of the regenerative work. The first five hours of sleep appear to be most critical and sleep researchers call this period “core sleep.” Paradoxically, if you are experiencing a great deal of stress and need that deep recuperation, your body may be swimming in neuro-chemicals that keep you from getting extended periods of deep sleep.

    To help you get to sleep easier and more deeply here are some tips suggested by John B. Arden, PhD, in his book, “Rewire Your Brain:

    9 Tips for Better Sleep

    1. Save your bedroom for sleep and sex. Take out the TV, as the light, sounds, and images can stimulate your brain in way that makes it harder to fall asleep and less likely to get into deep sleep.

    2. Avoid bright light or computer work for a few hours before going to sleep as the light can disrupt your natural circadian rhythms.

    3. Do all your next day planning before you go to bed, so you don’t lay awake thinking about what you’ll need to do.

    4. Eat a light snack of complex carbohydrates instead of heavy fats and proteins if you are eating within a couple hours of sleep.

    5. Exercise in the afternoon or 3-6 hours before going to sleep as this initiates a natural recovery mode that is conducive to sleep.

    6. Avoid alcohol within five hours before going to sleep as this inhibits deep sleep and often leads to waking in the middle of the night.

    7. Avoid caffeine after mid-day.

    8. Keep your bedroom temperature cool, as overheating can keep your body awake.

    9. Practice guided relaxation or meditation before going to sleep.

    Happy slumber,

    Kevin Schoeninger

    P.S. For tips on simple, relaxing, and effective meditation check out “Secrets of Meditation

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