Do you ever feel like you're not getting enough sleep? If that's you; these tips may help.
1. Get to bed earlier. Go to bed by 10:30 or 11 p.m. at the latest. Ideally you should be going to bed with the moon and rising with the sun. Since that’s not going to happen for most of us, try to come as close as you can.
2. Cut the lights. Wind down and lower the lights after it gets dark. Bright, Yankee Stadium-like lights in the house will keep you stimulated and awake longer. Use the dimmer switch or light some candles.
3. Get off the computer by 8 p.m. The light of a computer or TV screen will get you overstimulated and make it harder to sleep. It will also lower melatonin production and fry your pineal gland.
4. Read a book. They still make those, ya know. But it has to be something non-stimulating (that won’t get your mind racing with ideas, etc.), like fiction or an autobiography. No training or biz or motivational books.
5. Take an ice bath or shower. Taking an ice-cold bath or shower an hour before bed knocks you out pretty nicely. But I mean ICE COLD, as in, this is not a comfortable experience in the least and shrinkage should be at an all-time high. For that reason, if you plan on having sex that evening it’d be best to do it before the icy plunge.
6. Train earlier in the day. If you have trouble sleeping you should train before 3 p.m. Training later seems to keep the majority of people with sleep issues up all night -- especially if you do CNS-stimulating Renegade-style workouts.
7. Get some sun. Get 20 to 30 minutes of sunlight each day, or get one of those go and use it for 15 minutes a day like I do during the winter. This will help improve your natural melatonin production.
8. Try some cool mist. A cool-mist humidifier in your room can help you sleep better.
9. Get rid of the TV. The bedroom is made for sleeping and sex. That’s it. Never have a TV in the bedroom. Instead, try the NightWave which I also use.
10. Eliminate the electronics. Ideally you want to have as few electronic devices as possible in the bedroom. This means computers, stereos, alarm clocks, etc. They should all be moved somewhere else -- or at the very least unplugged -- at night.
11. Can the cell. I repeat: The bedroom is for sleeping. Never keep your cellphone in the bedroom.
12. Eat earlier. Try not to eat too close to bedtime if this keeps you up. I need at least two hours between my last meal or I don’t sleep as well. Experiment with different timing and see what works best for you.
13. Eat carbs at night. In The Renegade Diet I prescribe carbs at night. One of the main reasons for this is that carbs during the day tend to tire you out. Better off saving them for the nighttime, when you want that effect.