Want to improve the quality of your sleep? Here is everything you need to know (backed by science):
1. Establish a bedtime and stick to it (even on the weekends). The best routine is the one you can follow consistently.

2. Put away all electronic devices an hour before bed to give your mind time to disconnect from the rest of the world.
3. Read a book or listen to calming music to wind down.

4. Relax your muscles by taking a warm bath or shower.
5. Stretch or do gentle yoga to release tension in your body. Practice deep breathing or meditation to calm your mind.

6. Write in a journal to reflect on the day and clear your mind. Make sure to write down something positive that happened during your day.
7. Stop eating 2-3 hours before bed. Digestion makes it difficult to fall asleep, and lying down while digesting food can cause acid reflux and heartburn.

8. If you often wake up to pee, try taking salt before bed. This will help normalize your fluid levels during sleep.
9. You spend 33% of your entire life sleeping, invest in comfortable bedding, pillows, and a supportive mattress. Trust me.

10. Keep your sleeping environment cool, dark, and quiet. The optimal sleep environment stays between 60-67° F.
11. Avoid screens and bright lights before bed. Your body sees the blue light emitted from screens as sunlight and stops producing melatonin, which is the hormone that makes you feel sleepy.

If you have to use devices before bed, use glasses or filters that block blue light.
12. During the day, stay active and exert yourself. If your mind is tired, but your body isn’t, you’ll have a difficult time getting proper rest.

13. If you need to nap during the day, keep it short. Napping for longer than 20-30 minutes can disrupt your natural sleep schedule.
14. Before you go to bed, make a to-do list of your tasks for the next day. List them in order of importance to make your day less stressful and more productive.

15. To eliminate decision fatigue in the morning, lay out the clothes you’ll wear.
16. Use essential oils, such as lavender, for a calming aroma in your room.

17. Supplement with zinc, L-Theanine, and Magnesium Glycinate for deeper, better sleep.
I also mix a scoop of Dream Powder with my evening protein before bed.

It’s formulated with a variety of natural sleep aids like melatonin, magnesium, and CBD.

All of which are clinically proven to help you fall and stay asleep.
18. Plug your phone in away from your bed.

This guarantees you won’t mindlessly scroll in bed, and it forces you to get up and out of your bed to turn your alarm off in the morning.
19. Avoid alcohol before bed. Alcohol might help you feel sleepy, but it actually disrupts your circadian rhythm and REM sleep.

Alcohol also dehydrates you, which can lead to further issues getting rest.
20. Use blackout curtains to keep your room dark and avoid disrupting your natural production of melatonin at night.

21. Get more sunlight in the morning. 15+ minutes of morning sunlight will trigger your ‘internal clock’ & help release your sleep hormone (melatonin) at night.
22. Caffeine can have a lasting impact on your sleep schedule. For best results, limit your daily caffeine intake to 400 mg or less. To minimize caffeine’s impact, stop consuming it 6 hours before bed.
23. Invest in a weighted blanket. These use deep pressure stimulation to boost levels of your feel-good hormone (serotonin) and melatonin, as well as reduce levels of your stress hormone (cortisol).

This balance in hormones puts your body and mind in a better state to rest.
24. Use the 4-7-8 controlled breathing technique to slow down your sympathetic nervous system.

25. Try progressive muscle relaxation to release tension in your body. I recommend using the Military Method to fall asleep quickly:

How many hours of sleep do you get per night? (Be honest)

For more insights on how you can optimize your health and performance, follow me @johnnyxbrown!

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