It might seem funny that somebody who sells coffee is so obsessed with advocating better sleep, but I believe the foundation of any health and wellbeing plan must be sleep. I would even go one step further and say if you can get a good night’s sleep at least 85-90% of the time most of your problems will disappear. It’s much easier to stay fasted, in high spirits, and eat healthily when you feel rested.
So without much further ado – here are my 5 top tips for better sleep:
1. Don’t drink any caffeinated beverages after lunch. Caffeine has a very long half life and that 3pm coffee will impair the quality of your sleep. I try not to have any caffeine after 12:30pm.
2. Change your phone’s “Display & Brightness” settings to change to Night Shift between the hours of 6pm and 6am to reduce the blue light you take in at night time. Even better – try not to use your phone or IPad after 7:30pm. Blue light emanating from phones and computers will wreck your sleep. You can even buy “bono” style blue light reducing glasses – check amazon.
3. Buy a magnesium spray and apply it before you go to bed. I use the Better You Sensitive spray – 6 squirts before bed. If your magnesium levels are low (most people have very low levels) it will impact your sleep. You can additionally have a square or two of very dark (85%+) chocolate each day as Cacao has very high levels of magnesium. Just don’t have it too late in the day as chocolate has caffeine too!
4. Consider taking Saffron in the afternoon. I take a shot of about a 1/5 of a teaspoon of Simply Saffron gel (check amazon) mixed into hot water (I strain out the strands). Saffron is a great pick me up herb that will also help you sleep at night. A word of warning – do not take high levels of saffron as it can cause nausea or headaches at high doses. Start of low and slow. Also speak with your doctor if you are on anti-depressants.
5. Get as much sunlight as possible during the day and especially between 6-8:30am. Even if the weather is overcast you will get a little bit of sun through your eyes (avoid sunglasses while you are getting your daily rays). Go for a walk at lunch time and in the afternoon to up your sun exposure. This will increase your melatonin and ensure a better night’s sleep.
Let me know how you get on and if you have any other tips.
P.S. I recorded a Podcast the other week – here’s the link: http://clicks.aweber.com/y/ct/?l=MARpj&m=nKBGq96Fb6icE4Y&b=YLwXr9gGSBY0waEo7HTKJg