Episode 27 - How to sleep well

One of my listeners questiosn this week was about sleep.  So here is my podcast on the things I have gleaned and learnt over my time having sleep issues and working with clients who also struggle in this area.  

1. Increase bright light exposure during the day
2. Reduce blue light exposure – like phones and computers – 2 hours before bed
3. Reduce caffeine at midday -  And if you’re taking a caffeine supplement, don’t take it within 13 hours of bedtime.
4. Reduce foods that keep you awake at night – refined carbs, anything with caffeine,  fatty foods,  ultra processed foods,   
5. Get rid of irregular or long daytime naps
6. Sleep and wake at a consistent time
7. Take a melatonin supplement
8. Other supplements to try include magnesium, nitrate,  omega 3, resveratrol,   
9. Don’t drink alcohol
10. Get comfy bed, mattress and pillow. 
11. Consider noise, temperature and ventilation. 
12. Don’t eat late in the evening
13. Don’t drink lots of liquids before bed
14. Relax and clear your mind
15. Rule out a sleep disorder
16. Exercise regularly but not before bed

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