Catch some Z`sss. 15 ways to improve your sleep.

Sleep related problems effect 70+ million Americans and add up to over 80 million sleep disorders. If your reading this you may be one of them or just looking for ways to get even more benefits out of sleep. I believe getting the optimal amount of sleep promotes better health, better performance both mental and physical and brings along tremendous anti aging benefits for the collagen in your skin specifically.

So here we go, tips on how to improve and get the most out our your sleep, feel better and attack everyday at your absolute best.

Below are 15 ways to increase the power of your sleep and make sleep your best friend and work for you, not against you!

1. It all starts with getting morning sun or redlight and setting your circadian rhythm.

2. Go to sleep and wake up at the same time. 930pm-530/6am. Everyday, weekends included. Set some normalcy in your circadian rhythm.

3. No Phones or Computers/Ipads for at least an hour before bed. ideally no phone usage once the sun goes down.

4. No alcohol at night or ever if possible. It will disrupt your sleep.

5. Take magnesium before bed Body Optimizers has a great supplement buy here https://www.amazon.com/BiOptimizers-Magnesium-Breakthrough-Supplement-Bisglycinate/dp/B09R2DCRMYBefore bed (30mins)

6. a mug of chamomile or peppermint tea with glycine mixed in will do the trick. Otherwise no liquids for 90 mins before bed. You don`t want to have to get up at 2am to pee and mess up your REM or Deep sleep cycle and then not be able to go to sleep.

7. Only use your bed for sleeping at night, no laying in bed reading or watching Netflix

8. Ideally no alarm will be needed once you get accustomed to going to bed and waking up at the same time, your body will know when its had enough sleep.

9. Sleeping is not lazy, or don1t listen to people that say sleep when your dead, because if you live that way you will age much quicker and shorter your lifespan.

10. Tools, an Air Purifier, non synthetic bedding ( sheets, covers, pillows), phone goes off wifi but play a white noise in the background with the phone across the room from you.

11. Make sure your bedroom is as dark as possible, black out shades and keep the room cool, 62 degrees seems to be ideal.

12. Try and eat dinner at least 3 hours before bed

13. Put in a hard days work and a hard training session and you will fall right asleep

14. As you lay in bed tell yourself what a great day it was, the wins you had and what you are thankful for.

15. Get 8 hours of sleep a night , use a tracker like Whoop or OURA ring from time to time to see where you are at and then adjust accordingly the above.