Sleep and proper rest is probably the most important thing for our bodies. Period! It’s when all of the important processes for growth takes place. It’s when we repair damage, reduce stress, allow for proper hormonal shifts and changes, and it’s the great reset button for our body’s systems. Without this important element of health we quickly decline into an unhealthy state of disease and in extreme cases, death. Many diseases are directly related to a lack of sleep, so the more we as first responders can maximize this all important fountain of youth, the better. Since high quality sleep for us is oftentimes sporadic, we need to maximize our moments of it whenever possible. Don’t skimp on your sleep, the penalty isn’t worth it. Here are some great tips from some renowned sleep experts to help in that continual quest.
- Bedtime prior to 10pm
- 4-5 hrs of no food prior to bed
- Wake at same time daily
- Daily naps 20-25 min
- Room temp 62-65*
- Room as dark as possible
- No Caffeine after 3pm
- If possible eliminate Caffeine
- No digital screens 1-2 hrs before
- ZMA w/Theanine before bed
- Weighted blanket