Sleep Hacks

GENERAL SLEEP HACKS!

• Raise the bed 6 inches at the head of the bed to help with nightly sleep drainage of the brain (the glymphatic system).

• Go to bed and get up at the same time every day.

• Get rid of the EMFs - especially in the bedroom.

• Have NO cellphones within 6 feet of the bed.

• Turn off your Wifi router at night or purchase an ethernet cord to hardwire your internet. Depending on the Wifi router, you may be able to set a timer for your wifi to turn-on and turn-off at designated times of the day.

• Turn your Cell phone to Airplane mode.

• Consider purchasing EMF blocking paint, curtains, and/or a bed canopy if you live in an area with a high amount of EMF activity, such as near a cell tower.

BLOCK BLUE LIGHT!

• Do not use a TV, phone, tablet, computer, or any other blue light producing device at least 1 hour before bed.

• Use blue light glasses at night if around those devices .

MAKE YOUR ROOM DARK!

• Purchase blackout blinds/curtains for your windows

• Do not use white, blue, or bright lights in the bedroom. If light is needed, use red light bulbs/red reading lights.

MAKE YOUR ROOM A COMFORTABLE TEMPERATURE!

• Studies show sleeping in 68 degrees or below is the best for sleeping.

UTILIZE SOUNDS!

• Use a sound maker or fan.

TROUBLESHOOT WITH THE BODY CLOCK!

Do you wake up at the same time each night? The Horary Clock (Also called the Chinese body clock), is a tool used in Traditional Chinese Medicine that may help troubleshoot consistent sleep issues. It is helpful for finding which organ(s) may be responsible for sleep disturbances. If you have consistent patterns of waking, the Horary Clock can assist you in knowing which organ system to pay attention to.

Divided into 12 two-hour intervals, it works off the idea that energy flows through different organ systems throughout the day and night. Each organ corresponds to a two-hour interval when it is most abundant, active, and strong. For example, if someone consistently wakes up between 1am-3am, that could indicate a need for liver or detoxification support.

Organs are also tied to emotions. For example...

• Lungs= grief

• Gallbladder= resentment

If you are waking at these respective times, you may benefit from looking into the emotional aspect as well.

(see the PDF for an image of the body clock)

Sleep Train!

• Listen to binaural beats to fall asleep.

• Do Neurofeedback

• Brain Tap

Try Sleep Technology!

• For sleep tracking, try the oura ring.

• Use a Zeez Pebbe. This device sends out brainwave patterns to prompt quality sleep.

Utilize Supplementation!

• If your brain won't shut off, try Liposomal Gaba

• If you can't stay asleep, try Liposomal Melatonin

• If you feel wired of stressed, try Adrena Calm

• Lavender and vanilla oils in the air (not internally)

• Other options: 5 HTP, L-Theanine, Passion Flower, Valerian Root, & CBD.

Life Hacks!

• Do red light therapy in the evening to set the body into night mode.

• Dry brush at night.

• Take Lymph Activ to reduce swelling and itching at night.

• Do NOT have caffeine after 12pm.

• Use adaptogenic herbs. My favorites Nano Mojo.

• Use King Coffee to help balance and regulate the adrenals/cortisol levels with reishi

*Please note that this is for informational purposes only and is not intended to treat, diagnose, prevent, or cure diseases