May 03, 2017 4 min read
By Dr. Allison Brager
Sleepless nights are a bane to the human existence. Shakespeare, Ben Franklin, and many other notable figures had plenty to say about it.
That's why we are bringing you our best tips for falling asleep.
You may know that I have studied body clocks for the past ten years. As I have mentioned prior, our bodies and brains have sets of self-sufficient, self-operating, and self-sustaining biological clocks. These biological clocks tell us when to eat, when to wake up, when to sleep, and when we perform our best.
These body clocks are sensitive and adapt to their environments. Light is the most potent environmental cue for our body clocks, but other basic needs work just as well in cueing and re-setting our body clocks: food, exercise, and even stress. Thus, if you can plan your meals, plan the best time to workout, and plan your stress (if it’s inevitable) around certain hours of the day, your body will adjust its physiological demands accordingly. Everyone should have a bedtime routine AND morning ritual.
Brightlight disrupts Melatonin release. Melatonin is the “hormone of darkness.” Melatonin release is triggered by darkness and dim light. Ever feel extra sleepy in a swanky restaurant or bar even in the absence of libations? Melatonin is released to help us fall asleep and stay asleep. I’ll say it again: put away those smart technologies, turn the TV off, and dive into a classic novel an hour before bed.
Interested in a Natural Sleep Aid for Falling Asleep? Consider our Doctor-formulated Fall Asleep Product
If you'd like more sleep tips, check out our article on 33 sleep tips for getting better sleep at night.
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Dr. Allison Brager is a neuroscientist specializing in the physiology and genetics of sleep and performance. She is author of Meathead: Unraveling the Athletic Brain which debunks the myth of the "dumb jock" and serves as a manual for optimizing athletic performance through neuroscience. Outside of the laboratory, she is a former D1 varsity athlete, Crossfit Games team athlete and still competes in track and field: pole vault and hurdles.
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Other Resources for Optimizing Sleep:
1. My book, “Meathead: Unraveling the Athletic Brain” describes many unique properties and functions of sleep tailored towards bettering human performance.
2. Podcast on How To 10X Your Sleep
3. Invest in a quality mattress. I used to trick myself into thinking my dorm room mattress was sufficient, nope. A firm mattress that has cooling properties (typically through copper lining) is best. Go check out my friends at PerformaSleep. Georgia engineers who designed a mattress for athletes and those who want to excel like pro athletes.
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October 31, 2017 4 min read
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