How To Bulletproof Your Sleep
Apr 25, 2022
While diet & exercise are two key factors in reaching your health goals, there is still one pillar missing…
Sleep.
Think of each of these three factors as a leg on a three-legged stool. Without one it would be wobbly & uncomfortable. That is your body when one of these is missing - off balance.
It’s extremely easy to brush off sleep and disqualify its importance especially in a culture that lives by the “I’ll sleep when I’m dead” motto. However, don’t fall into this trap! Too little sleep is damaging to us and over time deteriorating to our health.
Ideally 7-8 hours of shut eye per night is ideal. You can ensure this by picking a bed time and being disciplined in sticking to it. Our bodies love equilibrium and are always searching for it - so when you are consistent with a sleep schedule you are helping your body stay in sync.
But I get it, it’s not always easy to shut off your brain & fall into a deep slumber.
Here’s 6 ways I bulletproof my sleep:
1. Get Sunlight First Thing In The Morning
Getting direct sun in your eyes, first thing when you wake up, helps your brain’s melatonin production sloooow down and gets you ready for the day ahead. Our circadian rhythm runs on a 24 hour schedule and functions best when we are exposed to a regular pattern of light and dark.
2. No more screens an hour before bed
I put my phone away and turn off the TV at least an hour before bedtime. Instead I will read, meditate, take a bubble bath or journal.
3. Avoid caffeine consumption after lunch (2pm cut off)
Caffeine has a “half life” of about 8 hours. That means if you have that mid-afternoon caffeine pick-me-up it’s going to linger for the next 8 hours which will disrupt your sleep and overall sleep quality. Instead of that caffeine boost, get your energy from ELECTROLYTES. Here are my favorite ones (the berry flavor is my fav!) You can use code: ACTIONJAC for 10% off your order.
4. No eating or drinking an hour before bed.
I like to have all my meals complete 3 hours before my bedtime. This gives my body time to digest my dinner and prevents indigestion and heartburn. I also am cautious about my water intake before bed, because I don’t want to be woken up in the middle of the night to use the restroom. 😜
5. Set the temperature
Josh and I sleep at 67 degrees. The ideal sleep temperature is between 60-67 degrees. It’s okay if you set your temperature above or below this recommendation - however, I find that I sleep best when I am within or close to that range.
6. Stretch or Meditate
There is nothing better than giving your body extra TLC right before you catch your zzz’s. Stretching before bed relieves tension and decreases your fight-or-flight sympathetic nervous system signaling to your body that it’s okay to rest. Here is a 6 minute nightly stretch routine that you can do in your bed - no counting sheep required! I also have an entire restorative category inside my Stretchy Fit app. I love using my Meditation Bolster Pillows from Brentwood Homes for ultimate relaxation. If you want to get yourself a set you can use my special code: ACTIONJACQUELYN20 at checkout.
These 6 easy sleep hacks have greatly improved my rest and overall well-being. Whether you implement one or all of these tips into your wind-down regimen - I hope your biggest takeaway is that you don’t have to live with poor sleep or always wake up feeling groggy. Sometimes all you need to do is implement a few healthy lifestyle changes.
Give some of these a try and see how much better you feel!
Sweet dreams!
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