Not getting a good night's sleep is like going through the day with a hangover. Sleep is so critical that if we don't get enough, it has tangible effects on other areas of our health like food cravings (covered in this newsletter).

Getting better sleep is the FIRST STEP you should take in pursuing wellness. When you are well rested, other health habits easily follow.

GUIDE TO GETTING BETTER SLEEP:

1. Consistent sleep/wake time. 10pm - 6am is ideal. You have to make sleep predictable for your body. You know the feeling of jet lag? By going to bed late and sleeping in on the weekends, you are doing the equivalent of a trans-atlantic flight every weekend. oof.
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2. Go hard during the day. Night is for resting. Day is for moving. This may seem obvious but if you spend most of your day sitting down, you may not be exerting enough energy during the day for your body to feel tired at night. If you work at a desk job make sure you are walking throughout the day and have a set time for exercise.
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3. Morning sunlight. Upon waking, go outside for at least 10 minutes. Getting morning sun will signal to your body that it's day time, helping you wake up and setting your body's clock.
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4. Morning movement. Like the sun, movement helps kick-start your body. 15-20 minutes of walking, jogging-- anything to get going. Use movement to wake up, not coffee. Drink coffee bc it's awesome :)
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5. No caffeine after 2pm. Caffeine stays in your system for about 8 hours. So cut yourself off before 2pm. If you're crashing in the afternoon, close your eyes for 20 minutes or go on a walk outside.
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6. Block blue light 2 hours before sleep. Phones, TVs, LED bulbs etc. emit blue light that signal to your body that it's still day time. The result? Your body is tricked into thinking it's noon which will inhibit melatonin production (sleepy hormone). Opt for candles instead of lights, a book instead of TV, or if you're going to be on your phone/TV, throw on a pair of blue blocking glasses. You will be amazed at how sleepy you get when blocking blue light 2hrs before bed.
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7. Cold and dark room. A cold room will help get you into deep sleep easier.
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8. Create a nightly ritual. 30 mins- 1 hour before sleep, do something like journaling, reading, stretching, taking a bath, tea, prayer, etc.

Extra Credit: Magnesium is a critical mineral that most of us are deficient in and it's great to take daily, especially at night. Pairing Magnesium with tea can help the body relax and regulate the nervous system for improved sleep.

Recommended Magnesium Products

• ​Magnesium Bisglycinate by Thorne
• ​Magnesium Malate by Jigsaw Health (on amazon)​

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KEY TAKEAWAYS:

1. Your body needs routine to function well. This starts with sleep.
2. Light is critical to sleep. Morning sunlight + sun throughout the day. Blocking blue light at night.
3. Value your sleep. Be intentional and create a nightly ritual even if it's just 15 minutes. Assign value to your sleep and it will improve

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*If you haven't read the "Your body runs on clocks" newsletter, it's a deep dive into circadian rhythm and will give you deeper insight into how to get more energy just by learning to cooperate with your internal clock. Read here.

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As always, reply with any questions or future newsletter requests.

See you next week,
​TOMMY

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​001 // Step 1 to a Healthy Life​
​002 // Your Body Runs on Clocks [Circadian Health]​
​003 // Sleep's Connection to Eating Healthy​
​004 // Make Movement A Movement​
​005 // What Mice Taught Us About Eating Healthy​
​006 // The story of a 61-yr-old Farmer Ultra Marathoner​
​007 // Redefining Health for a Meaningful Life​
​008 // A Guide To Cardio Training​​
​009 // What's the Best Form of Exercise?​
​010 // Take Care of Yourself to Take Care of Others​
​011 // Why Your Thoughts Matter for Health ​
​012 // Sustainable Health Framework​
​013 // The Path to Joyful Health​
​014 // Getting to the Land of Vitality​
​015 // #1 Thing to Avoid with Food​
​016 // 5 Easy Food Upgrades​

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