Page 9 - Fitness Guide - 25 Hacks to Get Your Sleep Back

Don’t turn on the lights if you get up to go to the bathroom. The tiniest

light sources or just one pulse of light can suppress melatonin production,

wake you up, and ruin your sleep pattern. Your bedroom should be as
dark as a cave. Do a simple test: a few minutes after turning off the light,

put your hand in front of your eyes, with your eyes opened. If you can see
it, it's not dark enough.

5 Vitamin-D

Optimum levels of Vitamin D are crucial for good-quality sleep. (15-17)
Vitamin D, together with B vitamins and Choline, are important

components to produce sufficient amounts of acetylcholine. Acetylcholine
is a neurotransmitter that helps with maintaining alertness during the day

and allowing you to fall asleep and move through the various sleep
stages at night. It’s also part of what allows your body to be properly

comatose during deep sleep. To optimize your Vitamin D, we recommend
getting regular sun exposure on large portions of your body. If, for

whatever reason, you cannot be in the sun, consider taking vitamin
D3+K2 supplements at a dose of 5,000-10,000IU per day.

6 Set the right room temperature

Most of us sleep in rooms that are too warm, which is neither healthy nor
natural. When you sleep, your body’s internal temperature drops to its

lowest level about four hours after you fall asleep. Being overly warm or
cold at night inhibits melatonin synthesis and affects sleep quality. A

temperature between 60-68 degrees F (15.5-20 degrees C) has been

found to be the optimal temperature for a restful sleep. If you are using
AC at your home, make sure to give it a professional cleaning, as AC is a
perfect host for mold, which will drastically increase your toxins exposure.

25 hacks to achieve better sleep quality Page| 6