There are several key things you can easily do to improve your current sleep. These are the most basic yet most critical hacks that will help you upgrade both the quality and quantity of sleep so you can optimise your rest every night.
First, sleep in a pitch-black room. Make it as dark as you can possibly make it. I use an eye mask to block out the light and always wear ear plugs. If you can block all the light sources you can, whether it’s a curtain or just pinning up fabric as needed (not always possible). Cover LEDs with black electrical tape if possible.
Start winding down at least two hours before bed. This means less bright lighting at night, as well eliminating, or at least dimming, computer screens and TVs.Third, though it may seem obvious, caffeine is not a sleep aid – stop drinking it by 2:00 p.m. each day, or at least 8 hours prior to bedtime (earlier if you’re sensitive to it). Go to bed by 11:00 p.m. when possible because your body creates a cortisol surge after 11 p.m. to keep you awake. Don’t exercise within 2 hours of bedtime, unless it’s relaxing yoga or something similar.
These are basics that are easy to implement immediately at zero cost, and they ensure you’re starting off on the right foot.
Top Hacks for Better Sleep
Even if you read no further, you can implement just these 5 things to dramatically improve your sleep. This is because they prepare your body for sleep hours by lowering stress and activity levels in the hours prior to bedtime. Consider Upgrade Coconut Charcoal when your sleep cycle is disturbed, such as in jet lag. When your circadian rhythm is off, your gut bacteria can make more endotoxins that will slow you down the next day. It makes sense to bind them. Use Upgraded Glutathione Force as an antioxidant and to help your liver do its detox work at night.Put your phone on airplane mode to avoid EMFs which can disturb sleep. This is surprisingly effective.Use the HeartMath Inner Balance sensor or emWave2 exercises to turn off your fight-or-flight response, which lets you go to sleep faster and stay asleep longer I’ve not tried this yet buy I believe it’s very powerful. Only drink Coffee (preferably Bulletproof or Functional self beans) in the morning up until 2 p.m. Test to see if your sleep is impacted by coffee at 1 p.m. or even noon. Different people clear it at different rates. Don’t drink it at all if a cup in the morning hurts your sleep.Sleep Mode: This is a product designed so you will fall sleep faster and wake up feeling more refreshed. It combines bio-identical melatonin which is 100% plant-sourced, L-Ornithine (an adaptogenic amino acid that lowers the stress marker cortisol) and Bulletproof Brain Octane to maintain constant ketone energy during sleep.
Food & Sleep
Your brain uses a lot of energy while you’re sleeping for critical resting, healing, and repairing functions. It helps to fuel your brain optimally so it can get its job done! There is a powerful connection between what you eat and how you sleep. Following a Bulletproof Diet (I can tell you about it another time but google it) is one of the most important things you can do to ensure better sleep quality over time. Within this spectrum of healthy eating, these specific sleep-focused guidelines will optimise your sleep even more: Eat low-mercury fish and seafood at dinner, or take krill oil 2 hours before bedtime: omega-3’s aid in your sleep processes, and krill oil in particular works in the brain because its omega-3 is bound to phospholipids. It helps with my sleep. More fat keeps your energy level stable for longer, and it takes energy to sleep efficiently.Some people do very well with adding up to 1 Tbsp of Upgraded Brain Octane or Upgraded XCT oil before bedtime, blended into herbal tea as a way to provide fat to the brain for stable energy during sleep. Try it to see if it works for you. This hack is compatible with the next one. Try up to 1 Tbsp of raw honey before bed on an empty stomach. Your brain uses liver glycogen (carb storage) at night, and raw honey replenishes this supply and can create stable glucose levels for hours. You can take it with Brain Octane so your brain can burn glucose (from the honey) and fat (ketones from the Brain Octane) while you sleep. Other people have improved sleep by taking 1-2 tablespoons of Upgraded Collagen or Great Lakes Collagen protein before bed. (I often do this) If you are short on amino acids, the enzymatically processed protein does not require digestion the same way that normal proteins do. Reminder: Only drink Bulletproof coffee before 2:00 p.m. or less than 8 hours before bedtime! Coffee is amazing but it doesn’t make sense to ruin your sleep with it. Putting everything food related together, the exact protocol for the above steps looks as follows:1 gram of krill oil1 Tbsp of Bulletproof Brain Octane (best) or Bulletproof XCT oil 1-2 Tbsp of Upgraded Collagen protein or 1-3 teaspoons of raw honeyYou may not want to do everything all at once the first time because you won’t know which part worked best; isolate them and try them out one by one. We’re all a little different, so a personalised bedtime plan makes sense.
Supplements & Sleep
If you are looking for additional natural supplements and home remedies to improve your sleep quality, there are several potent ones to try. Here are my some you may like to try:Valerian: a powerful herb for sleep, insomnia, and anxiety (Warning: It smells bad and may leave you groggy in the morning. Don’t use it every night.)Passion flower: an herbal supplement that acts like Valerian, but less intenseKava Stress Relief tea: (like chamomile on steroids) Magnesium or other forms except for Magnesium Oxide (brush your teeth after drinking; it’s acidic) 5-HTP: stimulates more natural melatonin production, which makes you sleepier Cherry Night can work wonder stacked with; CBD oil just before bed Sleep Mode: a completely natural supplement that supports deep, restful sleep. Most can be bought here.
Download my favourite iPhone sleep app, called SleepCycle, in order to track your regular sleep patterns. You just put your phone on your mattress, under your top sheet or on the bedside table and set the alarm. It will track your sleep quality using the microphone on your phone, and wake you feeling more refreshed at the top of a sleep cycle. Do it for at least a week, so you get a sense of your baseline sleep quality.
Important: Make sure you put your phone on airplane mode so you don’t cook your head.
Once you’ve tracked your sleep, you’ll have the data ready to hack your sleep – this ensures you know what you’re doing is actually working, and you can make adjustments along the way based on both how you’re feeling when you wake up, as well as what the numbers are telling you. Once you have your baseline, you can experiment with the sleep hygiene, supplements, and food hacks above, or you can try these: Here are a few more sleep upgrades to try: I’ve not tried these yet! Install easy plug in lights that don’t put out any blue spectrum. Turn off the overhead lights and turn these on an hour before bed. They also help the kids get ready for sleep and make the house seem candle-lit.Pair these with electromagnetic field (EMF) filters to cut down on these fields that interfere with deep sleep (seriously!)Use acupuncture points to help deep sleep: a large body of evidence shows how well this works!
For Bulletproof Coffee or Functional Self coffee beans click on the link above where you’ll find all the items including how to make the perfect Bulletproof Coffee.
If these beans are too expensive opt for a high altitude organic single blend bean which are less likely to contain mould toxins.
Sleep And Be Beautiful!