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