Fortunately, there are some simple things that we can do to help ensure a good night's sleep. Try implementing these into your daily routine so that they become the new norm:
1. Block ALL blue light from backlit screens all of the time. Apps to download: f.lux, Redshift, Sunsetscreen, Iris, Twilight, Nightshift.
2. Reduce the lighting in your house from 8pm onwards, even if it’s still light outside. Make it dark inside.
3. The bedroom should be pitch black at night. No light allowed at all.
4. Don’t eat any later than 8pm - There should be no peristalsis at night time (peristalsis is the process of muscle contractions moving food through the esophagus and intestines). Leptin is released between midnight and 01:30am which informs the brain on energy status of the body. Eating releases insulin. Insulin blocks Leptin.
5. Turn your Wifi off at night - Wifi is a non-native-Electromagnetic frequency which is damaging to the cells of the body. Limit exposure when you can.
6. Expose the naked eye, and as much skin as is decent to the morning sunlight every day. These are the reference signals of nature.
7. Eat breakfast - if you struggle to sleep, eating early in the evening and making sure you get breakfast helps to rebalance serotonin synthesis in the gut, aids in Leptin release and ensures peristalsis in relation to natural sunlight hours (nature’s reference signal for the brain).
8. Earth the body as much as possible, as earthing has anti-inflammatory effects. Earthing is the process of being outside in nature and walking barefoot on the grass - ie. putting the body in direct contact with the Earth and connecting electrically to the Earth.