Through my discussions with experts like Dr. Kirk parsley and Nick little hills I’ve really come to understand the importance of having the ideal sleep sanctuary. So many people put little or no effort into designing their bedrooms to be conducive to sleep. And it’s a real shame. With just a few modifications you can dramatically increase the quality of your sleep and in doing so improve your endocrine function dramatically.
The first and most important aspect of the ideal sleep sanctuary might seem
obvious but you’d be shocked at how many people fail to implement it.
Your bedroom needs to be dark. Stop Falling asleep with the TV on.
Pick up some effective blackout curtains to eliminate
light pollution from the street lamps and cover up any Ltds
or digital clocks that might be affecting your sleep.
I can link you to study after study after study that shows links between
nocturnal light exposure and cardiovascular disease. Breast cancer depression
suppressed immune response insomnia and so much more. So just don’t argue.
Create a sleep sanctuary that’s as dark as possible with absolutely
no light if possible. It almost goes without saying
that your room should be quiet or if quiet is impossible.
There should be white noise to block out any traffic noise snoring or honking that could wake you up.
This is just common sense and I doubt anyone will need to see scientific research to corroborate it.
Next up on our list let’s talk temperature.
Did you know that recent studies have shown that sleep temperature may have
an even bigger influence on our sleep quality than light exposure and timing.
Indeed lots of studies have shown
Indeed lots of studies have shown that sleeping in a cold room around degrees Fahrenheit or degrees Celsius is conducive to improve sleep. That may seem very cold and I’m not about to suggest that you blast the air conditioner and dry out your nasal passages every night. But I will however suggest that you keep your room cool. Perhaps turning on the AC or opening the windows a few hours before you head to bed.
This is because during sleep our bodies lower their core temperature as a crucial part of the processes they undergo. If your body isn’t able to cool off you won’t be able to sleep effectively. Another option for reaching this lower temperature is actually to take a hot bath or shower before bed . Bringing the blood to the surface of your skin and then allowing your core temperature to cool a little bit as you air dry outside of the shower. Another option is to just take cold showers or baths in the evening to drop your core temperature even more.
Either way you should ensure that your
Either way you should ensure that your blankets and bed are not hitting you up too much or allowing your body temperature to rise above its normal equilibrium. This is something I discussed at length with Nick little hills sleep coach to the world’s most elite athletes in a very detailed minute interview. Nick and I go into not just the proper gear to keep your body cool at night but also how to choose the proper mattress pillows sheets and more for your specific body type and sleeping style.
Of course I won’t try to condense all of those words of wisdom into this short lecture but I will go so far as to say that choosing the right set up in your bedroom is extremely important for a comfortable and restful night’s sleep. Nick was kind enough to share a few tests that you can conduct to see if your sleep setup is right for you and even how to choose the optimal pillows and mattresses and even blankets. And so I strongly recommend that you check out that free episode in the PDF syllabus. So now that we have completed the trifecta of diet exercise and sleep it’s time to dive into some more advanced topics in the coming sections including lifestyle and more