“By muting the chemical message that says STOP EATING (leptin), yet increasing the hormonal voice that shouts PLEASE, KEEP EATING (ghrelin), your appetite remains unsatisfied when your sleep is anything less than plentiful, even after a kingly meal.”
Matthew Walker, WHY WE SLEEP #book
We don’t respect sleep much in the west. Work hard, make lots of money, buy stuff and that equals security. All while our health deteriorates and the body tries to give us signals and signs that things aren’t quite right.
Are you living your best “eulogy” life or “resume” life?
Sleep is free and, if we respect it, those 7-8 hours will yield a return on investment beyond anything you can even measure.
Better Health
- No tech 30 minutes before bed (1 hour ideally)
- Warm bath or shower before bed
- Experiment with well researched/quality brands of melatonin or CBD prior to sleep (I love the Marz brewery CBD seltzers)
- Meditation or breath work prior to sleep (Insight timer APP or NSDR by Huberman)
- Red lights at night (think nightlights) Emerging research supports red lighting may help one fall asleep and fall back asleep if they get up in the middle of the night.
- Wake up and go to bed consistently
- Delay caffeine 90-120 minutes upon waking
- Minimize alcohol consumption (I know… Sorry)
The above isn’t an exhaustive list and you don’t have to do them all. Definitely try to pick a couple and build upon them.
