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How to Sleep Better: 12 Pro Tips for Better Sleep Tonight

Jan 11, 2020

There’s nothing better than a good night’s sleep to help you feel ready to face the day.

Not only do we feel much better when we’ve slept well, we’re actually a lot healthier long-term with regular sleep patterns. New research continually uncovers connections between sleep and major diseases. Being sleep-deprived also affects your ability to learn, recall information and perform well at work.

Our scientific expert, Dr Vincent Giampapa, has given us 12 tips to help ensure we’re all wide awake and feeling great. Add in a few of Jeunesse’s supplements and you’ll be getting that good night’s sleep you so richly need and deserve!

 

Sleep Tip # 1: Get Light Exposure During the Day, but Keep it Dark at Night (Remove Blue light)

Your body’s natural time-keeping clock controls the wake/sleep cycle. It's known as your circadian rhythm, and it works by detecting light. To keep your circadian rhythm healthy, expose yourself to light (natural sunlight or bright artificial light) during the daytime, but keep your bedroom dark at night. 

Make sure you turn off those TVS, computers and phones well before bedtime. Blue light has a particularly negative impact on sleep, making it harder to relax and get deep sleep. If you absolutely need to look at your device close to bedtime, try getting an app that removes blue light from the screen, or wear glasses that shield you from blue light.

 

Sleep Tip #2: Help your body lower its temperature (but not by too much) 

When you’re too hot at night, and your body has a difficult time lowering its temperature, it will be harder to fall asleep and your sleep quality will be poorer. So, what can you do about this, especially in the hot summers we have in the southern hemisphere?

·         If you have air-conditioning, set your room temperature a few degrees lower at bedtime, but make sure it’s not too low because being too cold can also negatively impact sleep. An electric fan can also help.

·         Wear breathable, loose-fitting clothing or nothing at all

·         Don’t sleep under heavy covers that insulate your body heat

·         Avoid foam mattresses that conform to your body, trapping heat; firmer mattresses are best

·         Avoid thermogenic foods at night like hot spices

·         Don’t let larger pets sleep in bed with you as they give off heat

·         Take certain nutrients before sleep, such as glycine, calcium, magnesium and omega fatty acids, to help lower your body lower its temperature

·         Consider Jeunesse’s AM/PM Essentials products developed by Dr Giampapa – designed to work in conjunction with each other, these supplements help you sleep restfully and wake up happily. PM Essentials is a restorative night-time formula with 60 key nutrients and proprietary blends to help your body focus on cell maintenance and renewal.

 

Sleep Tip #3: Keep it quiet (Silence is best, but white noise is ok too)

We probably don’t need to tell you that a noisy sleep environment disrupts the quality of your sleep and can make you feel terrible in the morning. Set up your sleep environment to be as silent as possible, which means windows are closed if you live in a city, electronics are off, and your partner isn’t snoring (maybe that last one isn’t so easily achievable!). 

You can also try wearing earplugs or turning on a white noise machine. White noise can mask things such as a car door slamming, snoring or a dog barking.

 

Sleep Tip #4: Establish a routine

You’ll sleep much better if you stick to a consistent sleep schedule, even on the weekends. Your body’s internal clock works best this way and when you upset this pattern, your irregular sleep schedule will change your circadian rhythm and your melatonin production - the hormone responsible for telling your brain to sleep.

If you create a habit of going to bed and waking up at similar times, after a few weeks you probably won’t even need an alarm to wake up. You’ll feel well-rested, happier and healthier!

 

Sleep Tip #5: Mind what you drink (caffeine, alcohol, and too much liquid)

Caffeine

If you have caffeine in your system at night, the brain stimulation it causes will stop your body from naturally relaxing and falling asleep.

It normally takes up to 6 hours to clear your body of caffeine after intake, but for some it can remain in the system for up to 10 hours. Even decaffeinated coffee contains caffeine (about 7% of the caffeine in regular coffee), so avoid this as well before going to bed.

Alcohol

Even just a couple of drinks in the evening can negatively affect your sleep. Alcohol impacts your body’s natural production of melatonin (see above) and can also increase or cause the symptoms of sleep apnoea, snoring and disrupted sleep patterns.

On average, the liver processes about one drink (10 grams of alcohol) per hour, so keep track of the time and what you drink to make sure your blood alcohol level (BAC) is back to zero by bedtime.

How much liquid?

Drinking water just before you go to sleep will help keep you hydrated during the night and help your body detoxify. However, drinking too much water too close to bedtime (within two hours of going to sleep) might make you need to go to the toilet, which usually requires turning a light on. Not good if you want to go back to sleep quickly.

Dark-coloured urine is a sign of dehydration so if you notice this, make sure you drink enough water during the day to avoid dehydration at night. Taking a handful of ground chia seeds and adding it to your smoothie can be helpful as they absorb 30 times their weight in water and turn fluid water into gel water (the most hydrating kind of water).

Jeunesse’s anti-oxidant fruit blend, Reserve, is a healthy drink that supports your body’s ability to fight free-radical damage. While not specifically designed to aid in sleep, this delicious blend of five superfruits, along with heart-friendly resveratrol, aloe vera, green tea and grapeseed extracts, will supplement your daily liquid intake and help you to feel healthier overall.

 

Sleep Tip #6: Don’t eat too much too close to bedtime, but don’t eat too little either

Eat your last full-size meal at least 3 hours before bedtime as late-night meals can prevent your body from cooling down. Try eating a light snack if you’re hungry.

At the same time, make sure you eat enough during the day so that you don’t feel hungry during the night. When you haven’t eaten enough, it’s possible to experience nocturnal hypoglycaemia (low blood sugar) which can also disturb sleep, especially in diabetics.

Eating certain types of foods before bed can also wreak havoc on sleep. Red meat is more difficult for the body to digest, making sleep much less restful.

For people prone to Gastroesophageal reflux disease (GERD), eating before bed (especially the wrong types of food) can lead to acid reflux and very poor-quality sleep.

Remember Jeunesse’s fantastic Zen Bodi™ products which can help with overall health as well as weight control. Zen Prime is great for total body cleansing, and Zen Fuze Chocolate Dream or Vanilla Bliss protein shakes can be drunk before bedtime.



Sleep Tip #7: Get comfortable (bedding, mattresses, and pillows, and sleep positions)

You will sleep for about one-third of your life so think about spending on good quality bedding and pillows as an investment in your health. Upgrade your mattress every 5 to 8 years minimum, or earlier if it becomes warped. You’ll want something that is not too firm, but not too soft.

You’ll also want a pillow that keeps your neck and spine aligned. When it comes to pillows, as long as your spine is aligned, the rest is personal preference. But just like mattresses, you’ll want to avoid foam pillows that conform to your neck and head, trapping heat.

 

Sleep Tip #8: Relax before sleep (curb stress)

It’s hard to go to sleep if you’re stressed, so try to do something relaxing before bedtime, such as reading or listening to music. You can also try taking a hot bath to relax. After you get out of the bathtub, your body temperature will drop, and this may help you feel sleepier.

Learning some form of relaxation response can also promote good sleep. Try deep breathing exercises – inhale and exhale slowly and deeply, and visualise people, places and things that make you feel happy and calm. This technique helps occupy your mind with good thoughts instead of the thoughts that keep you up at night.



Sleep Tip #9: Exercise during the day (but not too close to bedtime)

Most of us have had that great feeling of falling into bed after a day that’s included a lot of exercise. You really feel you’ve earnt a good night’s sleep. It’s been clinically proven that exercise during the day promotes falling to sleep faster and getting more sleep, but just make sure you don’t exercise too late in the day as the stimulation enhances alertness.



Sleep Tip #10: Nap early in the day, for short periods, or not at all.

For some people, short power naps work a treat, but for those who struggle to fall asleep or stay asleep through the night, napping may be one of the problems. If you feel napping is important, try to keep it short and earlier in the day.

 

Sleep Tip #11: Avoid sleeping pills if possible, and try a supplement with the right nutrients

The Dangers of Prescription Sleeping Pills

Sleep studies have proven that prescription sleeping medications will only help you get to sleep a little faster and that your sleep quality will actually be worse with this artificial “sleep” that lacks the deep brain waves that are so important to good quality sleep. Side effects include daytime grogginess, forgetfulness, and slower reaction times. There are other negative health side effects too so it’s best to avoid these medications, especially as many are addictive.  

If sleep difficulties are a major problem for you, it’s recommended you get checked out by a doctor. You might also benefit from cognitive behavioural therapy for insomnia which helps people identify and replace destructive thoughts and behaviours with behaviours that promote sound sleep. Wouldn’t it be great to say good-bye to the sleeping pills?

 

Sleep Tip #12: Use Natural Supplements that Really Work to Help You Sleep

There are several individual nutrients you can buy that are scientifically proven to help you sleep, without the side effects of prescription drugs. There are also combinations of these nutrients you can find in sleep supplement products that may be even more effective than any single sleep-boosting ingredient alone.

Below is a list of supplements to help you sleep. Be sure to investigate how they help and the types of dosages recommended.


Nutrients that help you fall asleep easier, getting you to the NREM-1 sleep stage:

Valerian root extract
Lemon balm extract
Jujube fruit extract
Magnolia bark
Hops extract
 


Nutrients that help you lower body temperature during the NREM-2 sleep stage:

Glycine
Calcium
Magnesium
Omega 3-6-9 Fatty Acids

 

Nutrients that help you get deep lasting sleep during the NREM-3 sleep stage:

Vitamin B6
Potassium
L-Theanine
L-Arginine
L-Ornithine

 

Nutrients that help you achieve REM Sleep:

Melatonin
5HTP
5HTP (5-hydroxytryptophan)
GABA
GABA (gamma-aminobutyric acid)
L-Tryptophan

 

Several Jeunesse customers have also reported having higher quality sleep and waking up feeling more refreshed after using RevitaBlu™, a botanical blend of blue-green algae, sea buckthorn berry and aloe vera with coconut water powder. Formulated by a pioneer in stem cell research, it nourishes and support your body’s systems.

So, while changing bad and damaging sleep habits might seem like a difficult task, and it does take a little bit of work, if you stick to these tips, you’ll be so glad you did!

Happy sleeping from Jeunesse.

 

(Dr. Vincent Giampapa is a world-renowned medical doctor, inventor, and surgeon specialising in anti-aging medicine. He is on the Jeunesse Scientific Advisory Board. He recently received a nomination for the Nobel Prize for his ground-breaking stem cell research.  He was also awarded the A4M Science & Technology Award for his development of the BioMarker Matrix Profile – the first computer program to measure aging.)