Unlocking Better Sleep: 7 Strategies for Optimal Health and Performance
In our previous article we talked about the vital role of sleep in muscle building, recovery, brain health and weight management. If you missed it you can read here.
Today we’ll explore practical strategies, from light exposure and daily step counts to exercise and supplements, that can help you unlock restful nights and energized days. Embrace these simple, evidence-based techniques to transform your sleep and, in turn, your life.
Sleep and Light
Sleep is influenced by light exposure. Light cues your body when to release specific hormones that influence your sleep cycle.
What to do about it?
- View morning sunlight as early as possible when waking (not through a window). It only takes about 5 minutes. This syncs your circadian rhythm with the day.
- Avoid blue light ~90 minutes before bed. Blue light disrupts the circadian rhythm.
- Dim the lights in your home or at least your bedroom ~60 minutes before bed. We’re built to run on a 24-hour cycle dictated by the sun’s light. If we never experience dim environments, we don’t tell our nervous system that it’s time to slow down.
Daily Steps and Sleep
Incorporating more steps into your day can have a profound impact on your sleep quality. Several studies have shown that individuals who increase their daily step count experience better sleep duration and quality. Walking promotes relaxation and reduces anxiety, helping the body transition more easily into sleep. By making a conscious effort to move more throughout the day, you can set yourself up for a more restful night’s sleep.
Exercise and Sleep
Physical activity is one of the most effective ways to enhance sleep. Regular exercise helps regulate the body’s internal clock and promotes deeper sleep stages. Working out reduces stress and anxiety, common culprits of insomnia. Additionally, it tires the body out physically, making it easier to fall asleep. Just be mindful to finish your workouts a few hours before bedtime, as exercising too close to your sleep time can have the opposite effect and make it harder to wind down.
Environment
Your sleep environment is the foundation of your sleep hygiene.
- Dark. Make your room pitch black WITHOUT electronics. If it can suck your attention away, it doesn’t belong in your room.
- Sex and sleep. Your bedroom is for sex and sleep. If you make your room strictly for those things, your nervous system will know what to do when you’re there, and it’s easier to shift gears.
- Cool. Your body needs to drop temperature by about 1 degree F to transition into sleep. If it’s too warm in your room, it will make it harder to fall and stay asleep.
- Quiet. When your eyes are closed, hearing is your threat detection sense. So, the quieter it is, the easier it will be to shift into a sleep state.
Routine
Babies have sleep routines because they work. Adults need the same structure; assuming otherwise is shooting yourself in the foot.
- Sleep time. Go to bed at the same time every night whenever humanly possible. The more consistent you are, EVEN IF YOU CAN’T FALL ASLEEP AT FIRST, the better your nervous system will accept that it’s time for sleep. An inconsistent bedtime blunts growth hormone release, which is the primary physical recovery hormone for people over 40 (or those with low testosterone).
- Pre-bedtime routine. Set yourself a regular routine for the ~30 minutes before bed. Consistency is key
- Give yourself a chunk of time without mental stimulation before bed (stimulation, distraction, and pacification are the enemy)
- No caffeine after ~Noon
Blood Sugar
Elevated blood sugar while going to sleep will blunt the growth hormone response during sleep (aka, you won’t get all the physical recovery benefits from sleep.)
- Avoid eating ~1 hour before bed.
- High-carb foods will spike your blood sugar more than anything else, so if you must eat before bed, bias the food toward protein.
Supplements
None of these matter if you don’t put in the work to do what’s listed above. These are supplemental to your efforts, NOT the foundation for good sleep. supplements can be a helpful addition to enhance your sleep quality. According to neuroscientist Andrew Huberman, the following supplements have shown promise in improving sleep:
- Magnesium L-Threonate: This form of magnesium is known for its ability to cross the blood-brain barrier, which can enhance cognitive function and support relaxation and sleep. Huberman suggests that magnesium L-threonate can improve sleep by calming the nervous system and promoting deep, restorative sleep.
- L-Theanine: Found naturally in green tea, L-theanine is an amino acid that promotes relaxation without drowsiness. It helps increase alpha brain wave activity, which is associated with a state of “wakeful relaxation.” Andrew Huberman has discussed L-theanine’s potential to improve sleep by reducing anxiety and stress, allowing for a smoother transition into sleep.
- Apigenin: A naturally occurring flavonoid found in chamomile and other plants, apigenin has been shown to have calming and sedative effects. Huberman highlights its potential to improve sleep quality by reducing anxiety and promoting relaxation. Apigenin can be particularly beneficial for those who have difficulty falling asleep due to stress or nervousness.
As emphasized by Andrew Huberman, these supplements should be considered adjuncts to a solid sleep routine, not as primary solutions. Ensuring proper sleep hygiene is the most critical step in achieving good sleep. However, incorporating these supplements can provide additional support for a restful and rejuvenating night’s sleep. I have been using this supplement the past 3 weeks and have seen an increase in sleep quality and sleep duration.
Incorporating these tips into your routine can profoundly affect your sleep quality and overall health. Better sleep paves the way for improved physical performance, sharper cognitive function, and a more balanced life. Ready to take the next step in your fitness journey? Book a no-sweat intro at our gym today, and let’s chat about how we can help you achieve your goals. Click here to schedule your free consultation and start your journey to better health and wellness.
