Improve Your Sleep & Circadian Rhythm
These are my top tips for sleeping better, which will help you entrain your circadian rhythm. I’ve talked about this stuff in a few posts, but I thought a brief summary would do. If you’re waking up unrefreshed, then you need to read this post.
Also, read for background:
- What It Means to Keep to a Circadian Rhythm
- 54 Effective Ways To Fall And Stay Asleep (Even For The Worst Insomniac)
Download a copy of our insomnia resource list here:
My Top 25 Tips For Sleeping Better
- Upon awakening, get outside and look at the sun, first thing in the morning for 15 minutes.
- Eat a protein-rich meal upon awakening.
- You need to be outside for 6 hours in the day, especially in the AM and afternoon.
- You need to have at least 1 hour of full body sun with either a bikini or boxers (start with 15 minutes) for optimal vitamin D production. The best time to avoid sunburn is early morning or late afternoon.
- Starting at 7 PM (on average), cut out blue and green light at night. At the very least, cut out blue….Buy red glasses (block out blue and green light) or UVEX blue Blocking Glasses, for night time, especially when looking at computer or phone. Use Blue blocking light bulbs at night. Install F.lux as well. Make sure no stray light get to your eyes.
- In addition to cutting blue light out at night, you should dim ALL of your light to the lowest setting. It’s optimal to be in total darkness, but I don’t keep to this because it’s too difficult.
- Exercise daily with walks, aerobic and some high intensity, but all exercise should stop by 6 PM. These are meant to increase your metabolism in the daytime. You should be standing or doing yoga after 6 PM if you’re jittery.
- Get some aerobic exercise, extreme heat or a sauna in. One of these is needed to raise your core body temperature, which increases your slow wave sleep. We’ve evolved in warmer climates where it got very hot in certain parts of the day.
- Use your brain in the day. If you’re not using your brain, BDNF will be lower and worsen your sleep.
- Stop eating completely by 7 PM (on average) – no midnight snacks.
- Stop wearing glasses or contacts when you’re outside. UV needs to directly hit your eyes.
- Go to bed at around the same time every night.
- Go to bed at 9-10PM instead of midnight. The more you are sleeping when it’s dark, the better.
- Be comfortably cool at night. Don’t sleep with really thick covers and in the summer make sure your room temperature is comfortably cool.
- Ensure an adequate intake of calories, especially protein, but also carbs and fat. Adequate seafood is also important. Protein increases metabolism and seafood has DHA.
- Make sure T3 and metabolism are normal. If not, then use cold and normalize your thyroid hormones.
- Don’t use your brain at night much. Don’t do stressful things at night. If you’re engaged in heavy mentally stimulating tasks, it will keep you from sleeping.
- Get your stress levels under control. If you’re stressed or your nervous system is overactive, you won’t go to sleep as well. This is where meditation, letting go, and mind-body techniques come in.
- Make sure you address underlying inflammation because that will derail your circadian rhythm. Sometimes inflammation can be from food, which means you may need to stick to lectin avoidance diet. If you do have underlying inflammation, these tips should still help.
- Shut off the wifi at night.
- Buy a Silverell hoodie to protect against EMFs.
- Sleep in total darkness. Buy Curtains (Blackout) and Black tape. Use a facemask over your eyes if need be.
- Don’t take any supplements after 3PM.
- If you’re still having trouble, then take upon awakening Nicotinamide riboside, HMB, Resveratrol, PQQ, apple cider vinegar, Nicotine and Glycine after supper. These will help normalize your rhythm.
- If you’re still having issues, then try pot.
Health Tools I Wish I Had When I Was Sick
At SelfHacked, it’s our goal to offer our readers all the tools possible to get optimally healthy. When I was struggling with chronic health issues I felt stuck because I didn’t have any tools to help me get better. I had to spend literally thousands of hours trying to read through studies on pubmed to figure out how the body worked and how to fix it.
That’s why I decided to create tools that will help others cut down the guesswork:
- Lab Test Analyzer – a software tool that will analyze your labs and tell you what the optimal values are for each marker — as well as provide you with actionable tips and personalized health and lifestyle recommendations to help you get there.
- SelfDecode – a software tool that will help you analyze your genetic data from companies such as 23andme and ancestry. You will learn how your health is being impacted by your genes, and how to use this knowledge to your advantage.
- SelfHacked Secrets – an ebook where we examine and explain the biggest overlooked environmental factors that cause disease. This ebook is a great place to start your journey if you want to learn the essential steps to optimizing your health.
- SelfHacked Elimination Diet course – a video course that will help you figure out which diet works best for you
- Selfhacked Inflammation course – a video course on inflammation and how to bring it down
- Biohacking insomnia – an ebook on how to get great sleep
- Lectin Avoidance Cookbook – an e-cookbook for people with food sensitivities
- BrainGauge – a device that detects subtle brain changes and allows you to test what’s working for you
- SelfHacked VIP – an area where you can ask me (Joe) questions about health topics