614: How To Improve Sleep Quality & Duration (Works Fast)

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Summary of episode: In today's episode we give you every tip and hack to ensure you improve your overall sleep quality and duration.
Listed points and subtopics:

1. Have a set bedtime/ wakeup
2. A good sleep starts during the day

• Morning Light Exposure: Get exposure to natural light soon after waking up to help regulate your body's natural sleep-wake cycle.
• Regular Exercise: Engage in regular physical activity, but avoid vigorous exercise close to bedtime.
• Healthy Diet: Eat a balanced diet with regular meal times and avoid heavy meals, caffeine, and alcohol close to bedtime.
• Stress Management: Manage stress through techniques like mindfulness, yoga, or journaling to prevent it from impacting your sleep.
• Limit or stop naps * w/ small exceptions

3. Have some degree of a wind down routine

• Avoid stimulating activities
• Limit blue light

4. 3/2/1
5. Caffeine / alcohol cut off times
6. Supplement w magnesium - Magnesium Bis-Glycinate few hours before bed
7. Sleep environment

• Ensure your bedroom is conducive to sleep: cool, quiet, and dark.
• Use blackout curtains or a sleep mask if necessary.
• Set a comfortable room temperature 65-68 is best

8. Don’t force sleep

• If you don’t fall asleep in a reasonable time it’s better to get up and let yourself feel sleepy
• I like to read (Ex. of getting to bed at the right time)

9. Be consistent and keep working at it

Thanks for listening! We genuinely appreciate every single one of you listening.
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