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Sleep Guide

Sleep is one of the most important factors for health, wellness and performance. The document provides 10 tips for improving sleep quality, such as keeping a cool bedroom temperature, limiting blue light and screen time before bed, having a regular bedtime routine, and getting thoughts out of your mind through journaling. It also recommends tracking sleep quality with a log or device to help identify habits that lead to better sleep. Making sleep a priority can significantly boost overall health and functioning.

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Axel Humberto Franco González
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88 views2 pages

Sleep Guide

Sleep is one of the most important factors for health, wellness and performance. The document provides 10 tips for improving sleep quality, such as keeping a cool bedroom temperature, limiting blue light and screen time before bed, having a regular bedtime routine, and getting thoughts out of your mind through journaling. It also recommends tracking sleep quality with a log or device to help identify habits that lead to better sleep. Making sleep a priority can significantly boost overall health and functioning.

Uploaded by

Axel Humberto Franco González
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Sleep Guide

Sleep is one of the, if not the most, easily modifiable performance, health and wellness
enhancing interventions you can do.

However, sleep isn’t just about going to bed, it’s about actually sleeping while in bed (quality vs.
quantity).

Below are some tips for higher quality sleep:

1. Keep your bedroom temperature between 64 and 68 degrees Fahrenheit. This is a bit
colder than many people are used to, but research has shown a cooler temperature
leads to improved sleep!
2. Black out your room. The darker the better. Having your blinds open and getting even a
glimpse of the street light, leaving your tv on, etc. decreases sleep quality and quantity. If
you cannot make your room pitch black, then consider purchasing a sleep mask.
3. Use ambient noise if needed. I’ve used an app called White Noise Deep Sleep Sounds,
and it’s a great way to fall asleep faster and stay asleep all night.
4. Limit screen time AT LEAST 1 hour before bed time. Screens from your phone,
computer and TV produce blue light. That blue light actually hinders your body’s ability to
produce melatonin (which is a hormone that makes you feel sleepy). If you absolutely
have to be on your phone or you have to watch TV within an hour of bedtime, buy some
blue light blocking glasses and wear them a few hours before bed. But ideally, try to
avoid screens altogether before bed and try reading a good book, performing slow
breath work or meditating.
5. Limit water before bed. Sometimes drinking too much water before bed leads to
interrupted sleep because you may have to wake up in the middle of the night to use the
restroom. Others may wake up too early in the morning because the need to use the
restroom. Avoiding water or limiting water before bed can lead to uninterrupted sleep for
many people.
6. Limit room activities such as TV, YouTube, scrolling through social media, etc. This goes
beyond just the harmful blue light. When your brain associates your bed with an
entertainment zone or work area, it has a hard time switching over to parasympathetic
and sleep mode. Keep your entertainment area (living room) and your work area
separate! When you lay down in bed your brain needs to associate that action with
sleep.
7. Have a bedtime routine. If you are sporadic with your pre-bed time, your brain has a
hard time winding down and increasing melatonin. If you have a set routine, it makes the
process of falling asleep much easier and faster.
8. Get all your thoughts out before you enter the bed. You’ve probably laid in bed late at
night worrying about random things or worrying about what you need to do tomorrow.
We all do it, and it destroys our sleep! Try keeping a journal in your room and before
getting in bed write down your to-do list for the next day. By writing it down, it relieves a
lot of your stress knowing that the list is sitting there ready to rock in the morning. Also,
write down any other recurring thoughts and ideas you’ve had throughout the day. This
will make it much easier to fall asleep since you got those recurring thoughts off your
mind by writing them down.
9. Have a regular bed time. Studies show that having a set sleep schedule is one of the
most important things you can do! Have a certain time that you go to bed and a certain
time you wake up. A consistent circadian rhythm goes a long way!
10. Talk to your doctor about supplementation. Our nutrition brand— Upper Echelon— has a
sleep support supplement that has made a huge difference for hundreds of athletes.
Most people take melatonin, but as with any hormone, if you take it through
supplementation your body will become reliant on it and hinder the natural production.
Now, some people have to take melatonin, and don’t let me stop you if that’s you. But
many sleep scientists have warned that becoming reliant on melatonin has well known
downsides. Upper Echelon sleep support has natural ingredients that help you naturally
produce melatonin. But more importantly, has science backed ingredients and proper
dosing to improve sleep quality and enhance recovery while you sleep. It may not get
you to fall asleep as fast as taking melatonin, but it should increase your quality of sleep
and you won’t become reliant on it like you would melatonin. If you’re interested in our
sleep support you can check it out here— https://uenutrition.com/products/sleep-support

In addition to the tips above, I would recommend keeping a sleep log or using some technology
like a whoop watch to track your sleep. It’s important to know when your sleep is good vs. bad
to be able to reflect back on what you did to get that result. Often times people sleep great but
they don’t reflect back to what they did before bed time to achieve that great sleep.

Hacking your sleep habits is an absolute cheat code for performance and health! Promise
yourself right now that you will do everything you can to improve your sleep quality and
quantity.

Let’s get to work!

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