Page 15 - Fitness Guide - 25 Hacks to Get Your Sleep Back

These substances play an important role in your body's fight or flight

response, which means they will naturally wake you up. Depending on the

type of stress, you can address this condition with various nutrients, herbs,
and adaptogens.

Cut on caffeine

17 Caffeine is the most common brain-boosting substance used and abused.

Its chronic usage in our society is often related to adrenal issues. The half-
life of caffeine is six hours, which means a good majority of it will stay in

your system many hours later. Any consumption after 2 pm is likely to
interfere with sleep. People who don’t metabolize caffeine efficiently will

feel the effect much longer. Be aware that some medications contain
caffeine as well (fat burner pills are one of them).

Don’t eat close to bedtime

18 A common cause of waking up at the beginning of the night is a big meal

or meal high in refined carbohydrates. It spikes insulin production after the
food, causing hypoglycemia or low blood sugar at night. When you have

low blood sugar, the body releases cortisol to lift it up, which, therefore,
naturally wakes you up. Don’t eat at least three hours before going to

sleep. And don’t be afraid of being catabolic. In fact, if you want to get lean
faster, make 16-hour fasting windows overnight.

Increase serotonin

19 Including complex carbohydrates, like rice, beans, or potatoes, with your

dinner will decrease cortisol and increase the production of Serotonin. This
neurotransmitter of happiness and well-being plays an important role in

sleep. Serotonin is one of the precursors to melatonin.

25 hacks to achieve better sleep quality Page| 12