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How To Improve Your Sleep

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Also see posts in the Circadian Rhythm folder

Improving Circadian Rhythm and Sleep. 4 Biohacks for Better Sleep. Sleep is one of the most important determinants of our health (see Sleep and Disease Risk: Scarier than Zombies!

4 Biohacks for Better Sleep

And Natural Approaches to Cold & Flu Season (and Covid-19!)). You’d think that something so essential for our physical and mental wellbeing and that we all enjoy doing (hello sleeping in on the weekend!)

Improving Sleep Stages

Sleep, sensory processing issues and Deep Pressure Therapy (DPT) Sound and Sleep. AMSR Videos. Products to Improve Sleep. Nocturia--Night-time Urination. Sleep Positions. Improving Sleep with Prebiotics. Polyphasic Society - Sleep When You're Dead. Sleep Aids and Supplements - Polyphasic Society. You can enhance your sleep quality with the use of supplements.

Sleep Aids and Supplements - Polyphasic Society

A good diet will also enhance your sleeping patterns, but often supplements can fill holes in your diet and optimize your sleeping schedule. Modern lifestyle or environment limits many people’s choices of food, and this article was created to point out deficiencies modern people may have. Look to the bottom of the page to see an optimal food selection that covers many of these supplements and see how you compare. GENERAL SLEEP ENHANCERS – improve quality and reduce demand 1. D3 has a regulatory effect on sleeping patterns, up to 80% of people are deficient in D3 and many sleeping disorders are related to this deficiency. It is important to increase intake of Vitamin A with an increased vitamin D, as vitamin D can increase risk of Vit A deficiency though metabolic use. A typical effective dose is betwee 1,000IU and 5,000IU per day for optimal health. 2. 3. A typical effective dose is 200IU mixed tocopherols and tocotrienols.

About The Sleep Studies - The Sleep Studies. Exactly Why You Keep Waking up in the Middle of the Night, According to Doctors. The Connection between Sleep and Eating. Deep, restorative sleep is considered by many to be the Holy Grail of health—it requires significant effort to achieve, but is incredibly valuable!

The Connection between Sleep and Eating

Many lifestyle factors impact sleep, including your exercise routine, stress level, and the behaviors you engage in during the hours leading up to bedtime. However, nutrition also has a powerful yet underappreciated impact on sleep. This is What Your Overactive Brain Needs to Get a Good Night’s Sleep. 22 Easy Ways to Fall Asleep Faster. Good sleep is incredibly important.

22 Easy Ways to Fall Asleep Faster

It helps you feel good and makes your body and brain function properly. Some people have no problem falling asleep. How To Improve Sleep: 25+ Experts Share Their Helpful Tips. Sufficient quality sleep is a fundamental pillar when it comes to health, happiness and looking and feeling amazing.

How To Improve Sleep: 25+ Experts Share Their Helpful Tips

Yet many of us struggle with it. I have written extensively on ways to improve your sleep quality in THESE articles. 8 Tips for Getting a Good Night's Sleep. How to Change Your Sleep Habits for the Better - Polyphasic Society. The quality of your sleep starts with healthy habits.

How to Change Your Sleep Habits for the Better - Polyphasic Society

A predictable schedule, calming activities, and a relaxed mind are all positive influences on your body’s ability to find sleep. If you feel that falling asleep is difficult for you, some of the following tips may be helpful. Remember, don’t put unnecessary pressure on yourself if falling asleep is difficult.

That will only produce stress and anxiety–both of which are not helpful to your sleep cycle! 8 Sleep Mistakes You Can Fix Tonight. Get the Better newsletter.

8 Sleep Mistakes You Can Fix Tonight

Oct. 13, 2017 / 1:56 PM GMT / Updated Oct. 13, 2017 / 9:04 PM GMT By Sarah DiGiulio You’ve done it every night of your life (more or less). Yet when it comes to hitting our pillow, practice doesn’t necessarily make perfect for all of us. As many as 50 to 70 million adults in the U.S. have some type of sleep or wakefulness disorder, according to estimates from the Institutes of Medicine. My Sleep Experiments and Favorite Sleep Hacks — MyBioHack.

Keeping to the list above, mostly.

My Sleep Experiments and Favorite Sleep Hacks — MyBioHack

Also, I want to watch more sunsets. I would like more blue light blocking tech. I need to remember to turn off my wifi more and put my phone on airplane mode, since I notice GPS and blue-tooth seem to stimulate me (that's why I don't wear any wireless gear at night). Improve Your Mental Health with Sleep - Part 1. Secrets to a Good Night’s Sleep: Advanced Tips - Part 2. Whole9 guest post by Emily Deans M.D., a board certified psychiatrist with a practice in Massachusetts and she teaches psychiatry at Harvard Medical School.

Secrets to a Good Night’s Sleep: Advanced Tips - Part 2

In Part I of this series, we reviewed the importance of good sleep to brain health (summary: you die without it) and some basic sleep hygiene points managing the sleep cycle and circadian rhythms. But let’s say you try and try, you eliminate caffeine and you only drink a single beer at noon on Sunday while watching the football game. You don’t shine flashlights into your eyes at night and in fact every single source of light in the bedroom is darkened with duct tape so it’s like being in a crypt. But, maybe you still sit awake ruminating about work or kids or school or some other problem. 4 Biohacks for Better Sleep. 10 New Ways To Fall Asleep Quickly Without Medication. Aren’t you tired (no pun intended) of hearing the same advice over and over?

10 New Ways To Fall Asleep Quickly Without Medication

No alcohol or caffeine, keep the room dark, use your bedroom for slumber only, etc… etc… They’re all honest tips – but for some reason – you still can’t sleep! T. 53 Effective Ways To Fall And Stay Asleep (Even For The Worst Insomniac) I used to have terrible insomnia, but after overcoming HPA axis activation and excessive inflammation, I now sleep great. I have also helped over 1,000 clients, over 80% of which have sleep issues. Check out my new book Biohacking Insomnia for a practical and comprehensive guide to overcoming insomnia and poor sleep quality. Approximately 30% of the general population suffers from insomnia. 5 Ways to Improve Your Bedroom Environment for Sleep. Sleep Longer, Feel Better: Practical Ways to Get More Sleep (Sleep Extension, Part 2 of 2)

On April 16, 2018 at 7:01 pm In the last blog, I discussed several benefits of getting more sleep, including improved metabolic health, cognition, and athletic performance, not to mention protection against the effects of future sleep loss. We’ll now focus on how you can apply this knowledge. 10 Tips to Improve Sleep Quality. It’s nearly January, and for many of us, that means a renewed commitment to health and wellness. But an increasing body of research indicates that if we don’t focus on sleep, we might as well discount much of our other progress (see Sleep and Disease Risk: Scarier Than Zombies? And The Link Between Sleep and Your Weight).

When we routinely get enough quality sleep, we’re much more likely to make healthy food choices, we naturally eat more vegetables, we experience far fewer cravings, our appetites are better regulated, our metabolisms are higher, our insulin is better regulated, our immune system works better, we reduce inflammation, our stress responses are more proportional to the stressors in our lives, our memory and cognition are better, our decision-making skills are improved, our muscle recovery is faster and we perform better at the gym.

Sleep and Aging: The State of the Art. Podcast with Bryce Mander. On May 8, 2017 at 6:06 pm Do we really need less sleep when we get older? Beddr Blog. Sleep Articles & Education. The Importance Of Feedback For Improving Sleep, Health & Performance. 3 Incredible Healthy Bedtime Rituals. We all know that turning a routine into habit takes time, but ultimately yields positive results. Hitting the gym, flossing, and eating healthier all require adhering to a routine to make them a part of your daily life. The same can be said for bedtime routines too. In this article, we’ll look at how valuable, healthy bedtime rituals are, what rituals you should implement, and how to personalize them just for you.

Why Should You Think About Bedtime Routines? Firstly, let’s talk about our circadian rhythm or body clock. Having Trouble Staying Asleep? Picture your last few nights of sleep. You fell asleep with ease, barely even remembering lying in bed before drifting away. But then the problem that plagues many sleepers happens; you wake up unexpectedly, for seemingly no reason, in the middle of the night. Simple Secret to Sleep. 7 (Evidence-Based) Reasons To Take More Naps. A Lazy Way to Improve Your Health and Performance (Sleep Extension, Part 1 of 2) What to do (and not do) when you can't fall asleep. What to Do About those "2 AM Wake-Up Calls" Sleeping with a loud snorer? Here’s an idea. It’s a situation no one wants, yet many find themselves in. You’re in bed, wide awake, and the person you share a bed with is sound asleep—and snoring.

Whether the snores prevent you from falling asleep or wake you up throughout the night, putting a stop to it can make a world of difference for both you and the snorer. Thankfully, there are scientifically proven methods to quiet snorers that go beyond earplugs. Let’s unpack what causes snoring in the first place. Most people don’t realize that there’s a very real connection between snoring and sleep disordered breathing. Why Does My Heart Rate Spike When I'm Asleep? How to Fall Asleep Faster: Warm Feet, Quick to Sleep. Many people would love to fall asleep faster at night.

If you are one of these people, I have good news: In this blog we’ll explore how simple methods of optimizing the temperature of your skin and your sleeping environment may help you nod off at record speed. Does What You Eat Today Affect How You Sleep Tonight? Yes. On January 15, 2016 at 9:29 pm. A New Approach to Promoting Healthy Sleep. Research Reveals a Surprising Link Between Melatonin and Type 2 Diabetes. On June 15, 2016 at 5:55 am. The 23+ Benefits of Melatonin — MyBioHack. Melatonin prevents cancer development.

Taming the Mind at Night: Help for Insomnia. Insomnia: Is Substance P to Blame? Top 5-HTP Benefits (Anxiety, Sleep) + Side Effects. What is GABA + How GABA Helps with Sleep and Anxiety.