understand and acknowledge the value of sleep

High quality sleep builds up our immune system, balances out our hormones, boosts our metabolism, increases our energy, and improves the function of our brains.

black out your sleep sanctuary

If there is any light in our bedrooms, our bodies will pick it up and send messages to our brains and organs that interfere with our sleep.  How nice of them, right?  Exposure to room light during sleep hours suppresses melatonin levels by more than half.

Cover up your alarm clocks!

avoid electronic screens before bed

Yes, it is hard putting down our phones before we go to bed at night.  However, that artificial blue light that shines from our smartphones and tablets is extremely bad for our bodies.  This light triggers our bodies to produce more daytime hormones, therefore creating a reverse effect on our bedtime schedules.  Long-term electronic usage before bed has the potential to lead to chronic disruption of our body clocks.

Make it mandatory to turn off all your electronic screens at least 90 minutes before you go to bed!  

go to bed at the right time

It is hard to get to bed early as Americans cannot stop working.  After all these nights on saying how little sleep you got, I learned that it doesn't matter how much sleep you get.  It's all about when you get your sleep.  It is proven that human get the most beneficial hormone secretions and sleeping recovery between 10pm and 2am.  After 10pm, our circadian rhythms tell us to increase our metabolic energy, as well as produce antioxidant hormones, to repair, strengthen and rejuvenate our bodies.

stay cool!

Thermoregulation has a great influence on our body's sleep cycles.  Studies show that the ideal room temperature for sleep is between 60 to 68 degrees Fahrenheit.  Anything too far away from this range is proven to show difficulty sleeping!

Make sure that the temperature in your room is right around 68 degrees!


have a caffeine schedule

Caffeine has the ability to act similarly to adenosine in our bodies, which is a neurotransmitter that has some control on letting us go to sleep.

Be sure to have a schedule for when you consume caffeine so your body has time to remove it from your system before you sleep.




don't work out at night

Exercising in the morning will give you the best sleep at night.  Why?  Because working out at night raises your body temperature.  It would take approximately 5 to 6 hours for your body to cool down and be comfortable enough to sleep again.

Lift heavier weights... This will trigger your body to secrete hormones that will make you feel better, look better, and sleep better! 

get more sunlight during the day

More sunlight exposure during the day and less light exposure at night will allow our brains to send the right signals to create the best environment for our bodies to fall asleep.

Make it a habit to get sunlight exposure during the primetime light period, which is from 6am to 8:30am!

Try to get to bed within a few hours of it getting dark outside.