10 Tips to Hack Your Sleep

Limit Caffeine

Especially in the afternoon and evening

• Not just coffee – caffeine is in lots of things
• Limit or avoid alcohol as well
• Limit nicotine – it’s a stimulant

Set the Mood

Create a sleep-friendly environment in your bedroom

• Cool, dark, quiet room is best
• White noise machine or app
• Heavy room-darkening curtains help

Listen to Your Body – Sleep When You’re Tired

If you’re not tired, try some of the pre-sleep tips to relax

Use the Sun to Your Advantage

There are so many benefits to being in sunlight

• Sets your internal clock
• Let light in 1st thing in the morning
• Get outside during the day

Don’t Eat Right Before Bed

Try not to eat 2-3 hours before bed

• Avoid foods that cause indigestion
• Limit traditional sweets (they have lots of chemicals in them – try organic instead)
• If you have to snack, try dairy or light carbs instead of heavy foods

Exercise Earlier in the Day

Releases cortisol, which keeps you alert

• At least 3-4 hours before bed
• Ideally exercise early in the day

Relaxation Techniques

Lots of things you can do

• Binaural beats meditation (I have used paraliminal for years)
• Quiet your mind and sit in stillness