Dr Michael Breus, The Sleep Doctor:
- One set WAKE UP time, and consistent bedtime; but waking up at the same time daily is most important. Do not hit the snooze button!
- No Caffeine after 2pm – Caffeine has a half life of 6-8 hours before its effects “wear off” the body.
- No Alcohol for 3 hours before bed – Two glasses of wine will increase sleep by 10-12 minutes; however, more than that has the opposite effect on sleep. Alcohol within three hours of bed, tends to decrease deeper, “restorative” sleep.
- No exercise within four hours of bedtime – releases energy hormones
- High 5 the Sun for 15 minutes – Direct sunlight shuts down the melatonin release
Shawn Stevenson – Sleep Smarter:
- Exercise in the AM – increases deep sleep and sleep longer, 25% decreased Blood Pressure in the evening to promote rest (Cortisol reset)
- Take Vitamin C and Magnesium – increases melatonin and promotes sleep and recovery
- Meditation – Daily in am helps sleep better at night
Dr Greg Wells – The Ripple Effect: Sleep Better, Eat Better, Move Better, Think Better
- Eat “real” food – organic, not processed, minimal sugars: Brain creates neurotransmitters to help concentration and focus
- Sleep – Defend the last hour before bed: no devices/screen time; take a hot bath followed by a cold shower to release melatonin; meditate 20 minutes; read fiction; no light in room (black out blinds, no alarm clocks or night lights)
- Move – 20 minutes improves mental function for 15 hours. Walking in nature leads to creativity and problem solving
- Think – #1 – 3 above improves mental clarity and function
Source: Kwik Brain Podcast with Jim Kwik episode #135 Listen Here