https://www.shexlongevity.com/import-1-1/mediteranean 2025-05-11 https://www.shexlongevity.com/import-1-1/keto 2025-05-11 https://www.shexlongevity.com/import-1-1/comprehensive-sleep-hygiene-most-of-us-can-benefit-from-better-sleep-hygiene.-sleep-environment%2C-afternoon-and-evening-activities%2C-coping-behaviors%2C-and-sleep-routine-are-all-part-of-good-sleep-hygiene.-1)-maintain-a-regular-sleep-schedule%3A-%EF%81%B6-go-to-bed-and-wake-up-close-to-the-same-time-each-day%2C-even-on-weekends-and-holidays.-this-should-help-regulate-your-body%E2%80%99s-clock%2C-enhance-the-quality-of-your-sleep-wake-time%2C-and-give-you-the-best-chance-of-waking-refreshed.-2)-preparing-the-mind-for-sleep%3A-%EF%81%B6-if-you-are-worried%2C-get-out-of-bed.-write-down-your-worries%2C-make-a-list%2C-and-put-it-aside.-the-bed-is-a-place-for-rest%2C-not-worry.-%EF%81%B6-wait-until-you-are-sleepy-before-going-to-bed.-if-you%E2%80%99re-not-sleepy-at-your-regular-bedtime%2C-try-to-relax-your-body-and-distract-your-mind.-%EF%81%B6-if-you%E2%80%99re-worried-about-getting-your-work-done%2C-make-a-to-do-list-for-the-next-day-to-ensure-you-have-enough-time-to-accomplish-what-needs-to-be-done.-once-the-chores-that-cause-stress-are-down-on-paper%2C-your-mind-can-relax-and-think-more-pleasant-thoughts.-%EF%81%B6-unglue-yourself-from-false-or-anxious-beliefs-about-sleep%2C-such-as-the-idea-that-a-single-restless-night-will-make-you-sick.-%EF%81%B6-try-to-avoid-emotionally-upsetting-conversations-and-activities-before-trying-to-go-to-sleep.-don't-dwell-on-or-bring-your-problems-to-bed.-%EF%81%B6-practice-relaxation-techniques-before-bedtime-such-as-deep-breathing-and-visualization-of-a-soothing-scene.-try-listening-to-soothing-music.-3)-preparing-the-body-for-sleep%3A-%EF%81%B6-avoid-caffeine-after-lunch.-the-effects-of-caffeine-may-last-for-several-hours-after-ingestion.-caffeine-is-a-stimulant-and-reaches-its-peak-effect-in-the-first-hour-but-with-a-half-life-elimination-of-3-7-hours.-caffeine-is-a-potent-sleep-inhibitor%2C-and-it-increases-sleep-latency%2C-night-waking%2C-decreases-total-sleep-time%2C-decreases-slow-wave-sleep%2C-and-impairs-overall-sleep-quality-%EF%81%B6-take-a-warm-shower-or-bath-about-90-minutes-before-bed.-a-hot-bath-will-raise-your-body-temperature%2C-and-it-is-the-drop-in-body-temperature-that-helps-make-you-feel-sleepy.-%EF%81%B6-avoid-blue-light%2C-exciting-books%2C-movies%2C-or-tv-for-at-least-an-hour-before-bed.-can-use-blue-blocker-glasses-or-a-blue-light-filter-on-computers-or-phones.-also%2C-you-can-shift-the-lighting-at-night-to-a-dimming-mode-or-red-light-to-prepare-for-sleep.-%EF%81%B6-don%E2%80%99t-go-to-bed-hungry-or-full.-have-a-light-snack-before-bed.-if-your-stomach-is-too-empty%2C-that-can-interfere-with-sleep.-however%2C-if-you-eat-a-heavy-meal-before-bedtime%2C-that-can-interfere-as-well.-%EF%81%B6-avoid-alcohol-of-any-type-within-six-hours-of-your-bedtime.-alcohol-creates-the-illusion-of-good-sleep%2C-but-the-architecture-of-sleep-is-affected-adversely.-sleep-is-fragmented-with-deep-sleep-initially-and-a-rebound-of-rem-sleep-later.-alcohol-invariably-makes-your-heart-rate-increase-significantly-for-several-hours-into-sleep.-%EF%81%B6-do-not-smoke-or-ingest-nicotine-within-two-hours-of-your-bedtime.-4)-sleep-hygiene-during-the-day%3A-%EF%81%B6-ensure-adequate-exposure-to-natural-light-during-the-day.-light-exposure-helps-maintain-a-healthy-sleep-wake-cycle.-%EF%81%B6-sunlight-exposure-immediately-upon-waking-helps-set-circadian-rhythms.-%EF%81%B6-purists-believe-watching-sunrises-and-sunsets-greatly-helps-regulate-sleep-patterns-and-gives-greater-exposure-to-beneficial-redlight-%EF%81%B6-exercise-regularly-but-avoid-strenuous-exercise-within-six-hours-of-your-bedtime.-exercise-promotes-restful-sleep.-however%2C-rigorous-exercise-close-to-bedtime-circulates-endorphins-into-the-body-which-may-cause-difficulty-initiating-sleep.-%EF%81%B6-avoid-naps-if-possible.-if-you-have-to-take-a-nap%2C-try-to-keep-it-to-less-than-one-hour-and-avoid-taking-a-nap-after-3-p.m.-naps-decrease-the-%E2%80%98sleep-debt%E2%80%99-that-is-so-necessary-for-easy-sleep-onset.-taking-naps-decreases-the-amount-of-sleep-we-need-the-next-night-%E2%80%93-which-may-cause-sleep-fragmentation-and-difficulty-initiating-sleep-and-may-lead-to-insomnia.-5)-your-sleeping-area%3A-%EF%81%B6-remove-all-tvs%2C-computers%2C-and-other-%E2%80%9Cgadgets%E2%80%9D-from-the-bedroom.-%EF%81%B6-use-your-bedroom-only-for-sleeping-and-sex-(if-that%E2%80%99s-right-for-you).-the-bedroom%2C-and-more-importantly-the-bed%2C-is-not-a-place-for-watching-tv%2C-eating%2C-chatting%2C-working%2C-etc.-%EF%81%B6-keep-your-bedroom-quiet%2C-dark%2C-and-cool.-use-curtains-or-blinds-to-block-out-light-%EF%81%B6-if-noise-bothers-you%2C-consider-wearing-earplugs-or-using-deep-sleep-music%2C-a-fan%2C-or-a-%22white-noise%22-machine-to-block-out-noise.-%EF%81%B6-if-you-are-a-clock-watcher-at-night%2C-hide-or-get-rid-of-the-clock.-%EF%81%B6-if-unavoidable-light-still-bothers-you%2C-use-a-sleep-mask-and-earplugs.-%EF%81%B6-it-is-well-studied-that-a-cold-room-will-help-enhance-sleep-by-improving-the-ability-to-fall-and-stay-asleep.-the-optimal-temperature-is-65-68-degrees.-you-can-use-cooling-sheets%2C-overlays%2C-etc.-6)-if-having-persistent-difficulty-falling-asleep%3A-%EF%81%B6-if-you-are-not-asleep-after-20-minutes%2C-leave-your-bedroom-and-find-something-to-relax-you-enough-to-help-make-you-sleepy.-don%E2%80%99t-stay-in-bed-awake-for-more-than-5-10-minutes.-this-is-called-sleep-restriction.-lying-in-bed-when-you're-awake-can-become-a-habit-that-leads-to-poor-sleep.-limiting-the-amount-of-time%2C-you-spend-in-bed-can-make-you-sleepier-when-you-do-go-to-bed.-that-way-you're-more-likely-to-fall-asleep-and-stay-asleep.-%EF%81%B6-if-you-find-your-mind-racing%2C-or-worrying-about-not-being-able-to-sleep-during-the-middle-of-the-night%2C-get-out-of-bed%2C-and-sit-in-a-chair-in-the-dark.-do-your-mind-racing-in-the-chair-until-you-are-sleepy%2C-then-return-to-bed.-no-tv-or-internet-during-these-periods!-that-will-just-stimulate-you-more-than-desired.-if-this-happens-several-times-during-the-night%2C-that-is-ok.-just-maintain-your-regular-wake-time-and-try-to-avoid-naps.-%EF%81%B6-sit-quietly-in-the-dark.-don't-expose-yourself-to-bright-light-while-you-are-up.-the-light-cues-your-brain-that-it-is-time-to-wake-up.-%EF%81%B6-avoid-remaining-passively-awake.-this-involves-avoiding-any-effort-to-fall-asleep.-paradoxically%2C-worrying-that-you-can't-sleep-can-actually-keep-you-awake.-letting-go-of-this-worry-can-help-you-relax-and-make-it-easier-to-fall-asleep.-%EF%81%B6-try-keeping-a-sleep-diary.-write-down-when-you-go-to-bed%2C-when-you-get-up%2C-how-much-time-you-spend-in-bed-unable-to-sleep%2C-total-sleep-time%2C-and-other-details-about-your-sleep-patterns.-7)-supplements%3A-%EF%81%B6-magnesium.-multiple-forms-of-magnesium-can-be-confusing.-for-sleep%2C-the-best-options-are-threonate-and-glycinate%2C-which-should-be-taken-an-hour-or-more-before-bedtime.-dose-magnesium-threonate-at-200-400mg.-%EF%81%B6-apigenin-from-chamomile%2C-50mg-nightly.-%EF%81%B6-tart-cherry-helps-promote-melatonin-availability-and-provides-tryptophan.-drink-before-bedtime-or-take-as-a-supplement.-%EF%81%B6-melatonin-micro-doses-of-melatonin-can-be-beneficial%2C-but-higher-doses-than-3mg-can-wreak-havoc-on-brain-neurotransmitters.-best-used-in-small-doses-or-limited-to-when-traveling-as-a-great-way-to-beat-jetlag.-%EF%81%B6-valerian-root-helps-relax-and-promote-sleep-at-300-600mg-prior-to-sleep.-%EF%81%B6-l-theanine-use-200mg-to-400mg-nightly.-%EF%81%B6-glycine-use-2g-every-3rd-or-4th-night.-%EF%81%B6-inositol-as-an-add-on-if-needed-at-900mg-45-minutes-prior-to-sleep-for-sleep-and-cognition-%EF%81%B6-seditol-use-365mg-tablet-1-hour-before-bedtime-to-help-sleep-and-slow-down-an-active-brain.-%EF%81%B6-if-able%2C-avoid-prescription-sedatives-that-negatively-affect-sleep-architecture%2C-such-as-ambien%2C-lunesta%2C-and-the-more-addictive-benzodiazepines.-all-of-which-have-been-shown-to-cause-dementia.-trazodone-seems-to-be-the-safest-prescription-agent.-8)-sleep-trackers%3A-%EF%81%B6-highly-recommend-sleep-trackers-such-as-the-oura-ring.-i-feel-this-is-the-best-tracker-that-accurately-breaks-down-sleep-into-stages-and-gives-insights-into-sleep-latency%2C-sleep-duration%2C-hrv%2C-temperature%2C-oxygen-saturation%2C-and-heart-rate.-%EF%81%B6-other-trackers-that-are-worth-trying-include-the-whoop-wristband%2C-apple-watch%2C-and-some-of-the-smart-sleep-number-beds 2025-05-11