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7 Solid Sleep Optimization Tips 
(A thread)
(A thread)
1. Wear socks (if you don’t run hot already and it’s okay with you) - Keeping hands and feet warm prevents blood from shunting too much to the extremities, and keeps your core body temperature regulated. 
2. Keep your bedroom as dark as possible. If you can, invest in blackout shades. If you can’t, opt for a night mask that covers light leakage with double straps for comfort. 
3. Don’t consume alcohol or caffeine 4-12 hours before sleep.
4 is fine for most but some folks are slow metabolisers of caffeine.
4 is fine for most but some folks are slow metabolisers of caffeine.
4. Supplements aren’t required, but can help. A bioavailable form of magnesium (e.g. 200mg glycine chelate), a 5:1 ratio of GABA:L-Theanine (1000mg:200mg) can be helpful. Consult with your PCP.
5. Keep a set routine. People underuse behavioural strategies.
Do the exact same routine every night before bed. It should be a ritual. Wash up, meditate, journal, etc
Do the exact same routine every night before bed. It should be a ritual. Wash up, meditate, journal, etc
6. Go to bed earlier and try to aim for 7-8 hours minimum.
Put away distractive devices, blackout light and let yourself ease into a nice sleep earlier.
Put away distractive devices, blackout light and let yourself ease into a nice sleep earlier.
7. Get sunlight on your skin (if possible) first thing in the morning to help reset your circadian rhythm. 
Share this so that others can get a restful nights sleep 
