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We’re back and well rested for episode two of Sleep Week! Yesterday we established why you need to prioritize getting a good night’s rest. Today, we share exactly how to accomplish that.

Like what you’re hearing? Let us know what weird tips and tricks you have for getting a good night’s sleep! Tweet at us @TheMissionHQ!

Show Notes

[3:30] Remove Caffeine And Alcohol From Your Diet

• • Let’s rip the band-aid off quickly and get the toughest tip out of the way first. Caffeine and alcohol keep you from having a truly restful night’s sleep, so it’s important to be more conscientious about how much you are consuming of each.

• Caffeine is an obvious culprit, but some of you may be surprised by alcohol. Yes, it may initially cause you to pass out after a glass or two, but it prevents you from reaching truly deep, REM sleep.
• If you do want to go out drinking with friends, try to plan it for earlier in the day. Alcohol’s impact on your sleep schedule can be mitigated the earlier in the day that you consume it.

[7:00] Get Some Sun

• Sunlight helps wake you up in the morning and it can serve as a useful tool to regulate your sleeping patterns. As Stephanie points out, doctors even recommend it for babies when they can’t get to sleep at night. And if it’s good enough for Baby Grayson, it’s good enough for you!

[9:30] Supplements To Promote Healthy Sleeping

“If you can be more proactive in your diet, you’re going to naturally find yourself taking a more proactive approach in your health.”

• Vitamin D
  • Commonly found in fatty foods such as fish, avocados, fish oil, egg yolks, and dairy. Make sure you don’t take it immediately before going to bed!
• Vitamin E
  • Found in nuts of all varieties, spinach, broccoli, and tomatoes. Again, make sure you don’t take it immediately before going to bed!
• Vitamin C, B6, and B12 are also great to consume regularly.

[13:20] Avoid High-Fat Foods Before Bedtime

• High-fat foods can inhibit a good night’s sleep. If you get snacky before bed, try eating something like a banana.

[16:30] Monitor Your Light Intake

• Avoid using screens before bed. The blue light they emit will keep you awake and alert long after you turn them off. Try to create an hour of decompression time before bed for meditation or reading, activities that don’t involve staring at a screen.
• If you have to do work right before bed, we recommend using f.lux. It helps filter the blue light emitted by your computer so that your screen doesn’t affect your sleeping habits as much.

[19:00] Hit The Gym

• Exercise is an important part of any healthy lifestyle, but it’s especially helpful for developing a healthy sleeping pattern. Try to get to the gym earlier in the day so that, by the time evening rolls around, you’re starting to feel tired and ready to head to bed.
• And remember, weightlifting is just as important as cardio (and vice versa).

[21:50] Use A Notebook

• To avoid using your phone in bed, place a notebook by the side of your bed in case you think of anything important in the night. Use it as a to-do list for what you want to accomplish when you wake up.

“Your sleep is important and there are going to be people out there who are trying to sabotage it. Don’t let them.”