Nick HowarthFounder, BBHC · Founder - BBHC Health Coaching

Advice on How to Get Better Sleep

13 Sept 2024 · 1 min

Watch on YouTube

1:29

In this short instructional video, the speaker outlines a series of concrete sleep‑hygiene recommendations aimed at optimizing melatonin production and overall sleep quality. The advice covers five main areas: (1) maintaining a cool bedroom temperature of 60–69 °F (15–20 °C) to support melatonin synthesis; (2) timing meals so that large portions are consumed earlier in the day, avoiding heavy late‑night eating; (3) minimizing blue‑light exposure while maximizing natural sunlight or, if unavailable, using an infrared lamp that promotes melatonin; (4) steering clear of melatonin inhibitors such as caffeine, nicotine, alcohol, and nearby electromagnetic sources; (5) incorporating specific foods rich in tryptophan or serotonin precursors—tart berries, kiwis, fatty fish, kefir, and sauerkraut—to boost serotonin levels, the precursor to melatonin. The speaker concludes with a simple breathing exercise (5 seconds in, 5 seconds out, repeated three times) to promote relaxation before sleep.

Chapters

Okay, here's a few tips on how to sleep better. So, make sure your room temperature is correct. Have it around about 60 to 69 degrees Fahrenheit or 15 to 20 degrees Celsius. So, melatonin, which is a sleep hormone, doesn't really get produced in high amounts in warmer environments. So, if you cool your room down, much better. Timing of your meals. So, make sure you don't eat big meals too late in the day. Have your big meals earlier on in the day. Blue light exposure, so get minimum blue light exposure and get maximum sunlight exposure. If you're not in an area that has a lot of sunlight, then use an infrared lamp. You can use an infrared lamp. Infrared light produces melatonin. Okay, so melatonin inhibitors, avoid them. Things like coffee, nicotine, alcohol, electromagnetic fields, things next to your bed that, like your phone charging or so on. Eating sugar or carbs before you go to bed, that's also not good. Foods that will help produce serotonin, which is a precursor for melatonin, is tart berries, they're high in tryptophan, which is a precursor, kiwis, high in serotonin, fatty fish, kefir, and sauerkraut. Sauerkraut is one of the better ones. So also try breathing. Breathe for 5 seconds in and 5 seconds out, 3 times. Cool it down, chill it out, get to sleep.