1 year ago

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The quality of your sleep is one of the most critical factors in overall health and well-being. It's also one of the easiest things to improve if you know what to do. Sleep hygiene refers to the habits and behaviours that help promote better sleep.

1. Get proper light exposure.

Light exposure is important for circadian rhythm, hormone regulation and melatonin production. Unfortunately, most of us don’t get enough light during the day. When your body doesn't have enough light (for example, in winter or if you're working night shifts), your circadian rhythm can become disrupted and your hormones won't be regulated properly. This can lead to poor sleep quality because melatonin levels aren't being produced as they should be at night time.

2. Create a sleep ritual.

A routine that helps you unwind before bed is called a sleep ritual. This can include taking a warm bath, reading or listening to relaxing music. If you do watch TV or use your phone before bed, try to avoid doing so within an hour of going to sleep.
- If you still cannot fall asleep after 20 minutes, get up and do something relaxing until you feel tired again.

3. Exercise regularly.

Regular exercise is a great way to improve your sleep quality and quantity. When you exercise regularly, you can have better control over stress levels and reduce the amount of time spent tossing and turning in bed. Exercise also helps keep your body healthy, which means that it will be easier for you to fall asleep at night, and stay asleep through the night as well.

4. Adjust your room temperature to a cool setting - around 65 degrees Fahrenheit is recommended for optimal sleep.

The temperature of the room you sleep in is extremely important. Ideally, the temperature should be around 65 degrees Fahrenheit (18 degrees Celsius). This is optimal for sleep and has been shown to decrease wakefulness and improve overall sleep quality. This is because when we’re sleeping, our body temperatures drop slightly—a process called “temperature homeostasis” or “thermal neutrality." If you have a temperature that doesn't match your body's needs, you'll have an increased likelihood of waking up during the night and not feeling very rested in the morning.

5. Black out the windows if possible or wear an eye mask.

If you live in a house and are not able to black out your windows, try using an eye mask. Using an eye mask will help block out the light and allow you to sleep better.

If you do not have blackout curtains, consider buying them! Blackout curtains are cheap, easy to use and can make all of the difference when trying to fall asleep at night.

6. Follow a carnivore diet or keto to promote optimal sleep patterns

Following a zero-carb or close to zero-carb diet will help with hormonal regulation, regulate blood sugars and improve insulin sensitivity. Most commonly the carnivore diet improves sleep as well as a host of other benefits including reversing autoimmune diseases, eliminating anxiety and depression and weight loss.

Sleep hygiene is a simple, useful concept that actually works for better sleep! Follow these tips, and you'll be sleeping well tonight!

Timestamps:
00:00 Intro to Sarah
00:20 Sarah's carnivore journey
05:11 How does the carnivore diet help with mental illness?
07:11 Moving beyond strict carnivore
13:50 How does light therapy affect how circadian rhythms?
20:45 What is the best sleep hacks to optimise recovery?
33:38 How EMF and electronics can affect your sleep
40:36 Why cold therapy helps with sleep and rest

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Disclaimer: Information provided in this video is of a general nature only and is for entertainment/educational purposes. We strongly recommend that you consult with your physician before beginning any exercise/ diet program. Performing any of these exercises/diets is done so at your own risk

#sleephygiene #improvesleep #carnivoreyogi

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