The Definitive Guide to Achieving Optimal Sleep Quality to Improve Your Overall Health in 2024 - Based on The Latest Sleep Science

 



You probably know that getting a good night's sleep is critical for your overall health and well-being.


But did you know that failing to get at least 7 hours per night with the optimal amount of deep and REM and stage sleep will likely result in poor physical health, mental health, and compromised cognitive performance?


The latest science-backed tips outlined in this blog-post will help you get a wonderful night's sleep and also help improve your overall health and well-being.


As a Certified Sleep-Science Coach and former Cognitive Behavioral Psychotherapist, I strongly recommend that you print this article and place it somewhere you'll see it often during the day – but not in your sleep space. This will act as a gentle reminder until these habits become second nature.


Transform Your Sleep and Health: Follow These Proven Tips to Get a Good Night's Rest & Improve Your Well-being!"


  • Try to fall asleep & wake up at around the same time each day.

  • Get early morning sunlight exposure for 5-20 minutes (not through a window or sunglasses).

  • Use a good but affordable sleep tracker to help ensure you get at least 90 minutes of REM and 90 minutes of deep-stage sleep per night.

  • Keep your sleep-space cool - around 65 degrees Fahrenheit

  • Reduce artificial light exposure 60-90 minutes before bedtime.

  • Avoid Stressors like watching the news or scrolling social media 60-90 minutes before bedtime to reduce stress chemicals like cortisol and adrenaline from being produced by your body. This includes positive stressors like watching an exciting or super-funny movie or TV show.

  • Replace evening TV viewing/screens-time with reading relaxing but interesting books (i.e., about health, wellness, stress management)

  • Take a hot shower shortly before bedtime so that your body temperature drops as you fall asleep - to promote deeper, more restorative sleep.

  • Increase your physical activity during the day (try to get 10,000 steps per day (use a fitness tracker like the Fitbit Charge 5 to measure your steps)

  • Try resistance training (Family Doctor Permitting) for as little as 15 minutes 2-4 times per week, earlier in the first half of the day - focus on compound movements like the squat, deadlift, bent rows, pushups, etc.

  • Get and stay hydrated during the day; dehydration can significantly reduce sleep quality at night.


  • Practice good stress-management techniques such as the "Best-Possible Self Exercise" or progressive muscle relaxation at least once per day

  • Eat your last meal of the day while it's still light outside to reduce sleep-interrupting digestive processes while you sleep.

  • Experiment with dietary changes and feeding windows, like eliminating refined sugars and industrial seed oils, increasing protein, and a 12-hour intermittent fasting protocol.

  • Try sleep supplements like pharmaceutical GABA, tryptophan, L-theanine, and melatonin (but only with permission from your doctor first).

  • If you continue experiencing sleep problems for more than 1 or 2 days - get to a qualified medical professional fast - to get help.

Bonus Sleep Tip: How Knowing Your Chronotype Could Transform Your Life: 


Knowing one's chronotype has reportedly resulted in drastically improving sleep quality to, saving marriages, and boosting people's careers and academic performance. 


Chronotype is a term used to refer to an individual's natural sleep patterns and circadian rhythms. It describes the time of day when a person is most alert, when they prefer to or even need to go to sleep, and when they're most likely to wake up. 


In addition to a genetic predisposition to be a morning or night owl, a person's chronotype can vary depending on their age, lifestyle, environment, and other factors.


Knowing your chronotype is critical for building an excellent sleep habit because it helps you understand the best times to go to bed and wake up. It also allows you to identify the times of your day when you're most alert and productive, so you can optimize your daily schedule to focus on essential tasks at the right time. It can also protect you from trying to wake up or go to sleep at times that are not in sync with your circadian rhyme. 


The challenge here is finding out what your chronotype is because genetic testing and expert interpretation can be costly. 


But there is an excellent, free online questionnaire you can take that's backed by solid science. It enables you to quickly identify the extent to which you're more strongly prone to "morning-ness" or "evening-ness." It takes just minutes to complete and provides some solid recommendations for the best optimal times of the day for peak focus and productivity, in addition to recommended sleep and wake windows. 


It's called the Automated Morningness-Eveningness Questionnaire (AutoMEQ) and comes highly recommended by Dr. Matthew Walker, the world-renowned sleep expert, and neurologist. 


You can access the AMEQ via the following hyperlink. Please take a few minutes to fill it out. The results could be life-changing for you in many positive ways: Automated Morningness-Eveningness Questionnaire.




So in summary, when it comes to improving your health, sleep must be at the top of your list. Sleep affects everything from our mood and energy to our ability to concentrate and focus.


Following the tips outlined here can make all the difference in how you feel each day. Commit to yourself, take control of your health and well-being, and give yourself the gift of a good night's rest!


Please share (click here to retweet) this post on social media and with your friends, family, and coworkers so they can benefit from the incredible health-benefits of a great night's sleep too!


Hope that helps! Click Here for Online Coaching


Your Coach David is a former Cognitive Behavioral Psychotherapist and Clinical Behavior Consultant turned Certified Stress Management & Sleep Science Coach. He's also an International Sports Science Association (ISSA) Certified Personal Fitness Trainer and Nutritionist.


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