Habits to improve sleep quality?
Turn off blue light devices 60-90 minutes before bed. If that’s not possible, wear orange tinted blue light glasses after sunset.
Finish your last meal 4 hours before sleep, including alcohol.
Decrease water intake beginning 4 hours before bedtime.
Write down your thoughts/tasks/reminders on a notepad by your bedside.
Practice belly breathing to calm the nervous system
Expose your eyes, chest, and belly to the sunrise and sunset to reset your Sleep/Wake Cycle or Circadian Rhythm.
Exercise daily- increase heart rate.
Supplement with calcium/magnesium or valerian root
If melatonin is taken, slowly wean yourself off .
You wrote down tomorrow’s list
You did everything you could have done today
Sleep will assist in productivity tomorrow
Following these 10 Rules of Sleep will assure that you get quality sleep and wake up feeling mentally and physically rested. The process of making new sleep habits takes time and patience with yourself. Remember that when we work on protocols to change our hormones, we have a 6 week cycling period before we see a real difference, so patience is an absolute MUST in this process.
JAMA. Author manuscript; available in PMC 2015 May 27.
Published in final edited form as: JAMA. 2011 Jun 1; 305(21): 2173–2174.
doi: 10.1001/jama.2011.710 PMCID: PMC4445839 NIHMSID: NIHMS690822
PMID: 21632481
Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men