Eight Steps to a High Quality Sleep

I aspire to achieve Tango’s masterful sleep skills! A few things that are helpful for a deep quality revitalizing sleep:

  1. Honoring Circadian Rhythms to optimize cortisol/ melatonin cycles. Getting natural outdoor sunlight as early in the day as possible.  The low angle of early morning sun stimulates the retina and suprachiasmatic nucleus in the brain, to optimize the morning cortisol pulse, and set melatonin release for 12-16 hours later.  Exposure to sunlight and bright indoor light is also critical for optimizing dopamine levels, regulating mood and learning/performance.
  2. Exercising early in the day.
  3. While blue light is helpful during the day, exposure to it after sunset suppresses melatonin release.  After sunset, setting tech devices to Night Shift mode or even better, doing a complete tech shutdown makes for a sound sleep.
  4. High quality collagen/gelatin before bed.
  5. Magnesium glycinate, malate, and threonate can be helpful for sleep. An epsom salt bath, rich in magnesium, is wonderful for recovery and calming the mind.  The drop in body temperature after a bath helps one fall asleep more quickly and improves sleep quality.
  6. Sleeping in a cool, dark, quiet, clean room for optimal sleep quality. Creating a sleep sanctuary.
  7. Finishing eating at least two hours before bed. A gentle walk after dinner helps digestion, blood glucose/insulin balance, and calms the mind.  Eating close to bed time elevates glucose and insulin levels. This not only disrupts one’s quality of sleep, but also inhibits the healthy cycling of hormones such as Growth Hormone, which are critical to healthy metabolism, healing and repair of tissues.
  8. Journaling: releasing thought processes from the conscious mind, allowing the mind to relax into a deep sleep.

Wishing you a great sleep tonight!



Disclaimer; Coaching services and information on this site include education, guidance and tips on primal living and generally healthy movement. I am not a medical doctor and services are not intended to be medical advice or a substitute for a diagnosis, treatment, or prescription that a physician, licensed dietitian, physical therapist or health care professional might recommend.

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