Want More Energy? Optimize Your Sleep Primally

As a health coach and former burned-out business owner, I learned first-hand how poor sleep sabotages productivity, motivation, and well-being. After researching and testing ancestral sleep habits, I was able to tap into much deeper, restorative rest nightly.

Here are five primal sleep tips I recommend to my busy professional clients:

Restrict Artificial Lighting

I used to work and scroll on my devices right until bedtime and due to work requirements, sometimes in the middle of the night, too. But ancestral humans didn't have this bright artificial light pollution. Now, I dim lights and enable blue light filters on my electronics with sundown or a few hours before bed to get that circadian rhythm aligned.

Keep Bedroom Cool

I still enjoy bundling up in warm blankets from time to time and which is cozy but disrupts deep sleep. I realized optimal sleep happens in much cooler natural environments. So now I keep the thermostat around 65F and sleep below just a light blanket, and the difference is huge.

Avoid Late Night Eating

As an evening snack lover, I had to adjust my last meal to at least 2-3 hours before bedtime and ensure it's sufficient to reduce evening cravings. Eating too close to bed time can cause an insulin spike that inhibits truly restorative sleep. For those evenings where I'm out late with clients and teaching classes at my dojo, I either skip my evening meal in favor of a larger afternoon meal and/or choose a low carb snack, like a handful of nuts with my evening tea, so I avoid the insulin spike and don't go to bed feeling hungry.

Establish a Soothing Nightly Routine

My analytical mind formerly resisted rituals as "woo woo" but I tried many options for a pre-bed routine like magnesium, lavender essential oil, light reading, and warm tea. I now look forward to my relaxing routine as it signals my body that deep nourishing sleep is coming.

Block Noise/Use Earplugs

As a typically light sleeper, any disruptive noise used to wake me abruptly. I discovered our ancestors and dogs have been helping each other with this problem throughout history. I've learned to trust my dogs to let me know if something is unusual and needs to be checked. I also eliminate unnecessary sounds by muting devices and setting my phone on “do not disturb” while its on the charger. I can confirm my sleep depth increased dramatically. Some people also recommend earplugs or “grey noise” generators and they may be worth a try, also.

I hope you try out these tips and optimize your sleep for more energy to take on your busy days. Make primal sleep habits a priority and reap the rewards. Your mind and body will thank you.

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