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How’d you sleep last night? How much energy did you have when you woke up? One of the biggest struggles we see in our clients (and ourselves sometimes) is getting enough, good quality sleep. 

Not enough of it leads to irritability, poor cognitive function, extended time to recovery from injuries, increased pain, lower immune system function, mood swings, reduced physical performance, slower reaction times, hormone imbalances, gut issues, increased inflammation, increased fat storage, sugar cravings, and eventually total adrenal fatigue and/or chronic fatigue syndrome. 

I know you know that its important, you’ve heard it 100 times, but how seriously are you taking it? 

We put so much effort into Band-Aid treatments for the symptoms, with energy supplements, candy flavoured promises in a powder, cortisol blockers, anti-inflammatory drugs, pain killers, anti-depressants, extreme dieting, 20 different gut supplements that work for a week before the problems come right back. 

What if we put all that to the side for a minute, and just focused on our sleep. 

Once I started taking it seriously, I became hyper aware of my state of mind and energy when I didn’t get it right. Its amazing how we don’t know how shit we feel, until we know what feeling good feels like. 

Imagine being able to achieve more every single day, train harder in the gym (or have the motivation to train at all), be in less pain, have your mood improved 10 fold, improve all your relationships, easily maintain a healthy body, and not need to rely on caffeine or sugar for energy. 

And all you need to do is get good sleep? No brainer right!

But how?

1. Have the same wake up time every day (even if you don’t have to get up for work). This helps your body know what to expect, and release chemicals accordingly. When you get up at different times every day, it gets confused making it hard to wake up on time, feeling good, and even harder to fall asleep at the right time.

2.  Leave all technology outside your bedroom

If there’s a sure way to wake up feeling like crap, its staring at your phone or TV right before bed. You’re likely to stay up later then intended, have trouble falling and staying asleep and have trouble getting into a deep sleep state. The bright screens are literally signaling your brain its the middle of the day and to stay active and alert. 

3. Get sunlight exposure as soon as you wake

Going outside for 20 minutes, exposing as much skin as possible, is a signal to the brain its time to be awake, and sets you up to release melatonin at the right time later in the day when its time for sleep.

4. Meditate 

Optimally, doing 20 minutes twice a day is going to get you the best results by giving your nervous system a reset, out of fight or flight mode and into rest and recover mode, making it a lot easier to get back there when its time to sleep. If you’re just starting out, try doing 5-10 minutes just before bed.

5. Avoid caffeine

Completely if possible, even 1 cup of coffee at 9am can reduce the amount of Deep and REM sleep you get by 20 minutes. If you can’t go without your morning brew, limit your intake to 1 a day. (Try  Bullet-Proof coffee for slower absorption and reduced after crash by adding coconut oil or butter)

6. Natural Sleep Supplements

Rather than reaching for the pharmaceuticals that destroy your liver, you can try things like Ashwaghanda, Magnesium, Chamomile, Valerian Root, Lavender, Passionflower or Tart Cherry Juice. You can take them as powder, capsule or herbal tea (try our famous Night Deep Sleep tea). 

7. IR Sauna, Compression Therapy and Cryotherapy

If you’re really struggling, and are starting to fall into the category of adrenal fatigue or chronic fatigue, book yourself in for a few Ultimate Recovery Sessions in reverse order (IR Sauna, Cryo then Compression), preferably in the evening. Chronic Fatigue specialists have recommended 2 – 3 times a week until the symptoms subside.

Cryotherapy on its own has a huge impact on sleep, with some people reporting their REM and DEEP sleep has increased by 3 hours a night with regular sessions. The later in the day you can do your session, the better sleep you’ll have that night. 

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