NOTES:
- No business calls/emails 3 hours before bed.
- No screens 2 hours before bed Black out your room (this means no phone, TV, computer, tablet, etc.
- Blue blockers are another good option, if screen time is a “must”. These are the ones I ordered from Dr Dean’s recommendation: https://www.amazon.com/gp/product/B01GSFTX08/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
- Blackout your room (should be no light in your room at all)
- Keep the house below 70 degrees at night.
- Sleep naked.
- No pre workout/caffeine/stims after 2pm.
- Stretch/corrective work 2 hours before bed (Broga ideally)
- Pray, meditate, journal. Grateful Log – Make a list of 5 things you’re grateful for 30 minutes prior to bed (write it down, yes every night).
- Read something positive/fiction right before bed.
- Consider some of my favorite calming supplements I use daily (magnesium, theanine, taurine.
- If you’ve done all that, seek a sleep expert, and look for the deeper underlying cause. I recommend Dr Dean. https://www.instagram.com/deanstm/