How to Optimise your Sleep (top 15 habits)​

How to Optimise your Sleep (top 15 habits)

During your sleep your neurons will go quiet. A few seconds later, blood will flow out of your head. Then, a watery liquid called cerebrospinal fluid (CSF) will flow in, washing through your brain in rhythmic, pulsing waves. Sleep shrinks the brain – and that’s a good thing. Getting more sleep can reduce food cravings.

Here are a few things you can use to encourage more sleep and it’s consequent benefits:

Majority of people need 8 hours of sleep

Sleep deprivation can cause:

  • Shorter survival
  • Increased pain
  • Impaired memory and concentration
  • Poor focus and attention
  • Slower reaction times
  • Greater utilisation of healthcare $
  • More frequent MVA and work place errors
  • Heightened inflammation and risk of disease hlc2
  • A massive number of auto and industrial accidents, as well as injuries at home and in sports are linked with sleep deprivation
  • Sleep deprivation can cause an energy crisis in any/all biological systems.  P129 hlc2
Sleeping Incorrectly

Who is sleep deprived?

  • Countries:
    • Japan and United States report the least amount of sleep averaging at 6 hours and 22 minutes and 6 hours and 31 minutes of sleep, respectively…. Abput
    • Two-thirds (66%) of Japanese people say they sleep less than 7 hours on work nights, compared to53% of Americans, 39% in the United Kingdom, 36% of Germans, 30% of Canadians, and 29% of Mexicans.
    • One in five from the United States (21%), Japan (19%), and the United Kingdom (18%) report sleeping less than six hours a night during the work week, about twice the rate of the other countries (11% Mexico, 10% Germany, 7% Canada,).

Ref: http://sleepfoundation.org pg 129 from HLC2 book.

  • Average sleeping hours of Students:
    • 10 hours – 4%
    • 8-9 hours – 13%
    • 6-7 hours – 36%
    • 4-5 hours – 32%
    • Less than 4 hours – 15%

Note: teenagers need greater than 9 hours of sleep a night

Ref: Based on a poll taken by www.kclegacypress.com. The student news site of Klein Collins Highschool.

1. Light.

sunlight

b. Avoid light during Night time.

Remove your eyes from all devices at least 30 minutes before bed. Artificial light interferes with our production of Melatonin, which ensures deep sleep and may help regulate metabolism. 

Avoid Light During Night Time 839394974
No Blue Light
Blue Light Blocking Glasses
Blue Light Blocking Glasses Part 2

d. no bright lights before bed.

No Bright Lights

e. Instead use low watt bulbs or candles like natural bees wax candles.

Natural Bees Wax Candle

f. Dim the lights in the house about 2 hours before bedtime.

Typical electrical lighting is very stimulating to the part of the brain that is both light and time sensitive. Remember, electric lights appeared very recently in our evolutionary history. They trick your brain into thinking that the sun is coming up at midnight and your body into releasing stress hormones to prepare you for another day’s work! That really disrupts sleep patterns.

Dim The Lights

g. Make sure the windows are well covered. Streetlights, flashes of light from cars driving by, and the sun rising in the morning can all put an end to a lovely sleep in a flash.

Even the smallest amount of light can wake some people up. This is one of the most common causes of premature awakening.

2/3. What object do you sleep on?

Mattress
Find the best Mattress for you by using Eachnight.com
Sleep Me
Eightsleep

The perfect camping companion, lightweight double hammocks along with our durable bug netscookwareoutdoor blankets and tarps make for the ultimate camping trip.

Nakie hammock
Manta Weighted Sleep Mask
Mute Snoring
Ecosa Pillow
My Silvi Pillow

6. b. Pillows. Vesta Pillow

Vesta Pillow

7. Bed Sheets. Synthetic sheets/Foam pillows should be removed. Disrupts every energy field and can cause trigger points in…

Energetic Field
Ecosa Bamboo Bedding
Clean Bamboo Bedding
Yona

9. Technologies/Shielding from EMFs:

a. “Try unplugging all electrical devices in your room for a few nights. The electromagnetic pollution from electrical devices keeps a lot of people from sleeping well.”… wifi router… phone on air plane mode…? use things which limit your exposure to EMFs…

laptop shielding
Shielding Phone Case
Pureground Grounding Cord Filter Out & Shield Emfs From Your Ground Connection
Shielding Sleeping Bag
f. Mattress Shield -- blocks radiation sources underneath your bed
Shielding Coverlet: All Natural, Öko-Tex 100 Class 1 Certified Shielding
Shielding Blankets: Shield from EMF exposures all night long

10. Music

“There are some excellent music selections that will help you sleep these days too. I find nature sounds helpful. Most music stores have a section of music to help people relax and sleep. Keep the volume low enough that it’s not disruptive. In my experience, the right music can work like a charm!”

Music

11. "Shower or bathe before bed.

If you don’t have a whole-house water filtration system, purchase a shower or a bath filter to remove chlorine. Coming to bed clean and fresh has a relaxing effect. Be sure NOT to put ANY mass-market, non-organic commercial scents, oils or hygiene products on your body at night. Most of these products are loaded with toxins that elevate stress hormones. If you are already sleep challenged, I recommend that you stop using commercial body care products, particularly before bedtime. It can make a huge difference!”

Warm water can help relax and de-stress. Coupled with magnesium-based epsom salts can significantly help with sleep. 

Bath

12. Essential Oils.

“Try using some essential oils. Oil of Lavender is great in bath water or mixed with some cream and massaged into the front of the neck, stomach, along the spine and in the groin region as well as on the feet. Young -Living Essential Oils makes great oils, and they have a special blend called Peace and Calming which, when rubbed behind the knees or on the soles of the feet, works well for aiding your sleep.”

Essential Oils

13. Diet.

diet
  1. Diet related. Food related. Drink related.
    1. Foods against your metabolic type
    2. Primal pattern’ Diet Type ratio?
      1. remember to eat right for your metabolic type, as I have suggested above!
    3. “If you can tolerate milk, warm milk helps release the neurotransmitter tryptophan, which often makes people drowsy. (You’ll know if you cannot digest dairy products well or are lactose intolerant if you suffer from bloating, abdominal cramps, nausea, gas and diarrhea within 30 minutes of eating a dairy product. you may also wake up with a stuffy nose and excess sleep in your eyes after eating dairy as well.)”
    4. Stimulants:
      1. Caffeine
      2. Sugar
      3. Nicotine
    5. Avoid stimulants particularly after 3:00PM (half-life of drugs)
    6. Avoid the following after lunch:
      1. Sugar
      2. Caffeine
      3. Nicotine
      4. Alcohol
    7. Beware of desserts; put on plate or nutrient ratio will be miscalculated!
    8. Poor control of blood sugar
    9. Drink plenty of water
    10. “One glass of OJ, or can of soda pop can radically disrupt meal balance at a biochemical level, leading commonly to blood sugar highs and lows, poor sleep quality, overheating, and adrenal stress!”
    11. “Eat light before bed to enhance overall anabolic energy accumulation”
Sleep Breakthrough by bioptimisers
Kion Sleep

14. Time

a. Wake up at 6am and to bed by max 10:30pm.

Optimise your sleep by sleeping according to the rhythm of the sun… more specifically… when the sun is down…The Sun rises at 6am, and as it rises, our stress hormone cortisol increases, and increases up, reaching its peak at around 12am, and decreases as the sun goes down, at which cortisol levels reach its lowest at 10pm, allowing 10pm to be the best time to sleep to utilise rest, recovery, growth and repair. From the hours of 10pm to 2am, the body undergoes especially “physical repair”, and “mental/nervous-system/psychogenic repair during the hours of 2-6am, making 6am the best time to wake up to utilise work time.”I Get up with the sun. I recommend rising at 6:00 AM in the beginning because you will naturally be fatigued by the time 10:00 PM rolls around. Early rising is better for the body than late-night activity if you need to get more work or studies done. I’ve found that to be true over and over again in my own life and have had many patients suffering the effects of staying up too late trying to get work done!” – from Paul Chek Youtube videos etc 

It may be also important to note that some people like Elon Musk sleep about only six hours, 

  1. Optimise your sleep by sleeping according to the rhythm of the sun… more specifically… when the sun is down…

The Sun rises at 6pm, and as it rises, our stress hormone cortisol increases, and increases up, reaching its peak at around 12am, and decreases as the sun goes down, at which cortisol levels reach its lowest at 10pm, allowing 10pm to be the best time to sleep to utilise rest, recovery, growth and repair. From the hours of 10pm to 2am, the body undergoes especially “physical repair”, and “mental/nervous-system/psychogenic repair during the hours of 2-6am, making 6am the best time to wake up to utilise work time.

“I Get up with the sun. I recommend rising at 6:00 AM in the beginning because you will naturally be fa-

tigued by the time 10:00 PM rolls around. Early rising is better for the body than late-night activity if you

need to get more work or studies done. I’ve found that to be true over and over again in my own life and

 

have had many patients suffering the effects of staying up too late trying to get work done!” – from Holistic Llifestyle Coaching 2. 

time
television
wakeup light
15. Have a Purpose "The Secret to a Better Night's Sleep: A Sense of Purpose? Intriguing new research suggests a positive sleep role for a meaningful life"
rockign to sleep
exercise

When to exercise: Morning best, avoid after dinner

Get moving straight away in the morning. Movement seems to speed the waking process.

18. TEMPERATURE. SET YOUR ROOM TO AN APPROPRIATE TEMPERATURE.

Most people sleep better when it’s cool, around 67 F, but find what’s best for you. 

“Leave your window partially open at night so that you can keep fresh air in the room and don’t let the room get too warm either. People typically sleep best when there is fresh air in the room and it’s about 60-65 degrees. If it’s too warm, you will sweat and feel stuffy and that’s a form of stress to the body. Again, out come the stress hormones and goodbye deep sleep.”

68

19. Parasites symptoms? - Waking up at 1-3 AM, sweating; look for symptoms of grinding teeth (bruxism). - See Healing Fungal and Parasite Infections - The Absolute Essentials DVD series by Paul Chek

20. Clear your mind before bed.

Whatever thoughts are in your head, get them out and onto paper. This preps you for genuine reaction. 

21. MAKE THE ROOM AS DARK AS POSSIBLE

Turn your phone face-down, cover your windows to maximise melatonin production. Use motion sensitive or dim lightings to illuminate mid-sleep bathroom trips. 

22. SLEEP AT LEAST SEVEN HOURS

Most people need 7–9 hours of sleep per night. If you’re sleeping less, make your way up. 

What are your favourite sleep tips? Comment below!

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top