How I Easily Fixed My TERRIBLE Sleep
Brad Stanfield
May 2, 2024
Mindsip insights from this episode:
Enjoy morning coffee immediately without delay
There is no good human evidence to support the popular idea of waiting 90 minutes after waking to drink coffee, so it's fine to have it immediately.
Initiate sleep routine with consistent wake-up time and morning sunlight
Your sleep optimization should begin the moment you wake up by maintaining a consistent wake-up time and getting morning sunlight.
Consume majority of calories in the morning for better insulin sensitivity
Eating most of your calories in the morning instead of the evening improves insulin sensitivity and allows your body to focus on recovery, not digestion, during sleep.
Maintain exercise routine despite poor sleep to combat insomnia
Even if you've had a poor night's sleep, you should stick to your planned daytime activities like exercise to reinforce your sleep-wake cycle and avoid reinforcing insomnia.
Avoid alcohol to improve sleep quality
Any amount of alcohol significantly disrupts your sleep, and while it may help you fall asleep, the sleep will not be anywhere near as refreshing.
Take a hot shower to signal sleep readiness
Taking a hot bath or shower before bed helps you fall asleep because the subsequent drop in your body's core temperature signals that it's time for sleep.
Replace pillows every two years to reduce dust mites
You should replace your pillows approximately every two years because they accumulate dust mites, while a mattress has a lifespan of about nine to ten years.
Take low-dose melatonin (300mcg) before bed for better sleep
If you use a melatonin supplement, a low dose of no more than 300 micrograms taken one to two hours before bed is recommended.
