These are just some general tips from literature and also anecdotal experience that I have noticed over the years as I prioritize sleep above my training. It is the one of the most important things in my life.
Last meal before 7pm
This is one I notice a lot if I eat later at night I always seem to have poor sleep. This can be hard sometimes, but it’s worth a shot.
Hot shower or bath before bed
This helps increase vasodilation and can help cool the core body temperature leading to better quality sleep and an improved sleep latency.
Ketone supplements and MCT oil
Lately, ketone supplements and MCT both boost ketone levels in the body have been shown to increase quality of sleep and I have slightly noticed this. More research needs to be done here.
Having a routine before bed which includes the getting ready for bed and turning off the lights, fully relaxing, and putting away technology has definitely helped my sleep quality.
Meditation before bed and box breathing both have been tremendous for myself regarding sleep. There are lots of apps out there that can take you through a guided meditation.
Early morning light exposure and complete darkness at night
This helps regulate your circadian rhythm and as we are starting to find out, circadian rhythms play a large role in our body’s involving various systems including sleep.
This one is simple, work out during the day. Has been shown time and time again to improve your sleep.
Caffeine no later than 12pm
Caffeine has a long half-life of around 5-6 hours depending on the person. This means your 2pm pick me up coffee is at half dose 8pm right before bed which is not optimal.
Cold room temperature
Having your room you sleep in colder around 60-69 degrees has been shown to improve sleep and I have noticed this first hand.
Don’t lay in your bed aimlessly throughout the day
Having an association with your bed being a place to do work and watch tv does not help your sleep habits when it’s time to go to bed.
Don’t stress it
Not every night is going to be a good night’s sleep. We sleep a lot and its necessary for our health. Try to improve the little things first and then get more advanced to improve sleep. If we live to 75 years old and sleep 8 hours a night we will end up sleeping for 25 years or 9,125 days or 219,000 hours. So don’t sweat a poor night’s sleep, just try and work on it the next day.