I have a “sleep resistance” that has forced me to get very pro-active in finding ways to get better sleep. This goes beyond the normal “avoid caffeine” advice many people give about sleep.
Over time, I experimented with tons of different variety of sleep techniques and hacks. Here’s my list of the best ones. The three I found to be most useful above all else:
1. Sleeping in a cold room
Sleep is usually much easier in a cool room. Personally, I think the room is good when I wake up to find ice still in my glass of water from the night before. Unfortunately, my bed partners don’t like that.
My temperature routine notwithstanding, most studies show that people sleep best with a temperature of between 60 and 67 Fahrenheit.
2. Magnesium and Zinc
This mineral combo is called ZMA®, and it is a sleep tag team unlike any other. Magnesium helps your nervous system to calm down and allows you get to sleep while zinc keeps you from waking up during the night.
This is one of my favorites. When you are stressed, your brain is subjected to an uninterrupted flood of stimulatory neurotransmitters that lead to irritability. This compound, related to GABA, slows down these neurotransmitters, and allows your body to relax into a deep sleep.
Doses of 125 to 500 mg. give this profound relaxation. And, unlike many sleep aids, the hangover from this powerhouse is mild or non-existent.
Author: Scott Dowdy