Kit For Better Sleep Tonight

Welcome to 'The Logical Health by Dr. Harshal Giri'— where we blend science with practical advice for your daily life. Today, let's enrich your knowledge on sleep improvement with scientific insights:

1. Night time Light Exposure: Limit exposure to bright lights, particularly overhead ones, from 10 pm to 4 am. Exposure to light during these hours can suppress melatonin production, the hormone responsible for regulating sleep, thus disrupting your circadian rhythm. Dim lights and blue light blockers can mitigate this effect and you can try red light in your room .?

2. Regular Sleep Schedule: Waking and sleeping at the same time each day reinforces your body’s circadian rhythm. Consistency in your sleep-wake cycle has been shown to improve sleep quality and overall health. Disrupting this cycle can lead to sleep disorders like insomnia.Resisting the drowsy late-evening fatigue and staying up past your usual bedtime is a factor that can lead to waking up at 3 am and struggling to return to sleep.

3. Sunlight Exposure: Morning light exposure synchronizes your internal clock with the natural day-night cycle. So View sunlight by going outside within 30-60 minutes of waking as Sunlight triggers the brain to release serotonin, a neurotransmitter that boosts mood and helps you feel calm and focused. In the afternoon, sunlight exposure helps regulate the production of melatonin, prepping your body for sleep. During sunny, cloudless days, expose yourself to the morning and afternoon sun for 10 minutes.?

On cloudy days, extend this to 20 minutes, and on very overcast days, aim for 30-60 minutes. If you reside in an area with limited natural light, contemplate using an artificial daytime simulator as an alternative source.

Avoid wearing sunglasses if possible during this routine; however, contact lenses and eyeglasses are acceptable. It's crucial not to gaze directly at the sun or any excessively bright light that causes discomfort. While you can't wear a brimmed hat, sunglasses, and stay in the shade expecting to stimulate your circadian clock, you should strike a balance to optimize the benefits.

4. Daytime Napping: Short naps of 20-30 minutes can improve mood, alertness, and performance, A study by NASA on sleepy military pilots and astronauts found that a 40-minute nap improved performance by 34% and alertness by 100%. However, long or irregular napping during the day can negatively affect your internal clock. However, longer naps can interfere with nighttime sleep patterns, especially if they extend beyond 90 minutes or occur late in the day.

5. Caffeine Intake: Caffeine blocks adenosine receptors in the brain, preventing the onset of sleepiness so , Avoid caffeine within 8-10 hours of bedtime. Some sleep scientists might even say 12-14 hours .Its effects can last for several hours, so avoiding caffeine well before bedtime is crucial for not disrupting your sleep cycle. Individual tolerance varies, hence the need for personal adjustments.

6. Sleep Supplements:

? ?- About 30-60 minutes before bed, you might consider:

? 145mg of Magnesium Threonate or 200mg Magnesium Bisglycinate

? 50mg Apigenin

? 100-400mg Theanine

? Additionally, 2g of Glycine and 100mg GABA can be taken 3-4 nights per week.?

Start with one supplement and add more as needed.

Note - However, avoid Theanine if it leads to intense dreams or sleep disturbances.

?Note - that around 5% of people might experience an agitated stomach from magnesium.

7. Yoga Nidra The Sleep Hack :?The NSDR (Non-Sleep Deep Rest) protocols are based on yoga nidra, a state of consciousness between waking and sleeping. This mind-body approach uses guided imagery and body scanning to bring you into a deep state of relaxation. Just go on YouTube search " guided yoga nidra" and use them you will feel relaxed?

8. Pre-Bedtime Alertness: One hour before your regular bedtime, there's a natural increase in wakefulness that sleep researchers have noted. Don't be alarmed if it occurs; it will subside on its own.

9. Optimal Sleep Environment: A cooler sleep environment aids in lowering your core body temperature, a necessary step for initiating sleep. Studies suggest that the ideal room temperature for sleep is around 65 degrees Fahrenheit (18.3 degrees Celsius).

10. Alcohol and Sleep Medications: Alcohol and sleep medications can alter the natural stages of sleep, particularly reducing REM sleep, which is crucial for memory and learning. They often lead to non-restorative sleep, leaving you feeling tired the next day.

11. Adjusting Sleep for Age and Seasons: Sleep needs change throughout life. Children and teenagers need more sleep than adults, and sleep patterns may shift with the seasons due to changes in daylight exposure affecting the circadian rhythm.

12. Calm App for Sleep Issues: Guided relaxation and self-hypnosis can significantly reduce sleep onset time and improve sleep quality. These techniques work by decreasing stress and anxiety, common culprits behind sleep disturbances.

Remember, understanding and applying these scientifically-backed sleep strategies can profoundly impact your health and well-being.

Stay informed with 'The Logical Health by Dr. Harshal Giri' on LinkedIn for more daily science-based life tips.

Thank you for your dedication to better sleep and overall health!

Best wishes,

Dr Harshal giri

(Sports Physiotherapist, Lifestyle Medicine Practitioner, ACE certified personal trainer, and NASM certified fitness nutrition specialist)