I hope you enjoyed my talk about sleep. It's a topic I always enjoy speaking about because of its implications for our health and wellness. The good news is, it's easy to improve the quality and quantity of your sleep. Below please find some sleep tips and products that can help you get more zzzs.
Sleep tips from an expert
Please meet my friend and colleague, Dr. Michael Breus. He is a diplomat of the American Board of Sleep Medicine and Fellow of The American Academy of Sleep Medicine, and is known from TV as The Sleep Doctor®.
Michael Breus is a Ph.D. in Clinical Psychology and has become a widely recognized leader in the ever-evolving field of sleep. Below Dr. Breus has listed some great sleep tips I highly recommend you try out.
General sleep tips
- Set consistent bedtime/wakeup times
- Get enough sleep for you (view the video "Bedtime calculator" below)
- Don’t use the snooze button
- Get 15 minutes of sunlight every morning
- Wait to drink coffee until 90 minutes after you wake up
- Stay physically active
- Stay hydrated during the day
- Stop caffeine by 2pm
Sleep tips for evening use
- Limit alcohol 3 hours before bed
- Limit exercise 4 hours before bed
- Spend an hour before bed winding down
- Place a notepad on your bedside table
- Set a bedtime and stick with it
- TV is ok but no iPad. Avoid engaging content
- Stay cool in bed
- Use biological light bulbs (find link to the Good Night bulb below)
How to find your optimal bedtime
Sleep products I highly recommend
Good Night® LED sleep-enhancing light bulb by Lighting Science
The GoodNight LED lamp uses patented spectrum technology that was originally developed in collaboration with NASA to support the circadian rhythms of the astronauts while on the International Space Station. The GoodNight’s proprietary light spectrum allows for the production of the sleep hormone, melatonin, which supports your body’s natural circadian rhythm. So when you’re ready to sleep, your body is too.
Timeshifter - The Jet Lag App
(Disclaimer: I am the co-founder)
While the causes of jet lag are well-understood, minimal useful advice actually reaches travelers and, unfortunately, the information that they do receive is often incorrect. The Timeshifter app is a whole new way to speed up your body clock adaptation to a new time zone, using the latest research in sleep and circadian neuroscience.
SleepScore Max sleep tracker
SleepScore Max is the world’s first non-contact sleep system that helps you analyze and improve your sleep from the very first night. Using advanced bio-motion technology, SleepScore Max monitors the four stages of sleep by measuring your breathing and physical movements, while also recording the light, noise, and temperature conditions in your room.
Hästens beds & mattresses
Hästens will change the way you sleep forever with the finest beds, mattresses and bedding accessories in the world. Six generations of handcrafted beds made from ethically-sourced pure natural materials.
Mental Workout sleep campaign for businesses
(Disclaimer: I am the co-founder)
How would your employees' lives be different if they were well rested? And how would it affect your bottom line? Mental Workout create services that inspire and empower employees to change their lives. The integrated solutions can be seamlessly scaled to businesses of any size and geographic location.