142. Biohacking Tips for the Best Sleep ...

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Tips for your best sleep:

• Get sunlight in AM (between 6-8:30am) for 15-60 minutes
• Stop caffeine at 12pm (or cut out entirely)
• Exercise in the morning (rather than afternoon or evening)
• Avoid screens 60 mins before bed
• Sleep in total darkness
• Ideal room temp for sleep is 60-68 F (16-20 C)
• Warm shower or bath (with epsom salt) before bed
• Be asleep before 10pm (we get the best sleep from 10pm-2am)
• Write down all your thoughts before bed
• Avoid food 3 hours before bed (as it will raise body temp)
• Use the bedroom for sleep and intimacy only - no working
• No stress before bed (no crime podcasts, no news, etc.)
• Ground yourself 

Helpful Sleep Aid Products:

• Chamomile or other Sleepytime tea
• Kava kava
• Valerian
• GABA
• Epsom salts foot bath
• Inhalation of lavender essential oil

Example Evening Routine Checklist:

• Dim lights in evening
• Electronic screens off 90 minutes before bed 
• Tea or sleepy girl mocktail
• Stretch and/or bath or shower
• Brush your teeth
• Use the bathroom
• Read some fiction, Journal, Meditation
• Sleep!

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