Sleep is important. Here are tips to engineer the best sleep.

  1. Re-tuck your bed sheets every night. Re-tucking your sheets helps keep a stable temperature and even surface.

  2. Keep your room dark and cool. Get some black out curtains if necessary.

  3. Go to bed and wake up at the same time for a good sleep-wake cycle.

  4. Create sleep pressure during the day by avoiding naps and being as tired as possible before bed.

  5. Eat a pre-bed snack 30 minutes before bed for stable fuel over-night. Over-night is an 8 hour stretch that your body needs energy. You may have to experiment with what foods work for you. Examples of sleep promoting foods (that include things like the amino acid tryptophan, relaxing minerals like magnesium and potassium, and healthy fats) include bananas, chicken/turkey, seeds, almonds, and raw honey. The goal is to get a good balance of protein (repair and energy), complex carbohydrates (energy), and fats (helps slow digestion and regulate blood sugar). All proteins are good, but some are more slow digesting than others such as casein (found in milk, cottage cheese, casein powder). For an example of what I eat before bed, I’ll have half an organic chicken breast, half a banana, and a few raw almonds.

  6. Take magnesium. Magnesium is a well known relaxing mineral that is important for many bodily processes. I recommend a magnesium powder just before bed. In my experience, less is more with magnesium powder.

  7. Try taking a shower 90 minutes before bed. Body temperature rises but then falls, helping the body relax.

  8. Eat well during the day for restorative sleep. For instance things like adequate amounts of zinc, magnesium, selenium, B-vitamins, vitamin D3, healthy fats, and probiotics all have connection to mood and sleep quality.

  9. Try to avoid eating large meals 3 hours before bed.