Improve Your Sleep, Fall Asleep Faster, And Be More Rested

Circadian rhythm. 1 day. Your body knows when it wants to wake up and when to fall asleep.

Evening candle light or fireplace light or moon light does not alter your circadian rhythm unless the moon is extremely bright.

Light inhibits melatonin, which helps you feel sleepy.

Body temperature is lowest around 4am and starts rising around 6am, 8am, and peaks around 4pm to 6pm. Varies person to person.

Body temperature varies based on external cues like light or exercise.

No cold exposure or cold showers at night.

Keep your sleeping environment cool (not cold). Too hot will make it harder to fall asleep and if you sweat, it will make you wake up at night.

Generally temperature peaks 11 hours after waking.

Changes in body temperature can shift the circadian rhythm dramatically.

Body and circadian clock are used to temperature going up throughout the day and peeking in the evening.

If you do a cold shower or have cold exposure at night, it will reset the circadian clock backwards so you won’t be able to fall asleep.

Avoid sleep anxiety. Partially by self-talk. It’s ok to miss some. Consistency is key.

Nuts and meats tend to be rich in Tyrosene.

Tyrosine is found in soy products, chicken, turkey, fish, peanuts, almonds, avocados, bananas, milk, cheese, yogurt, cottage cheese, lima beans, pumpkin seeds, and sesame seeds.

Caffeine blocks the Addenacine receptors, and they can’t communicate with your brain that you are sleepy. Then when caffeine wears off, you have a big crash.

Don’t drink too much water before sleep - it will make you wake up.