Do You need to implement all of them?
The short answer is no, but we would love you to be able to get to a point where they are all part of your evening routine. However, start with two or three protocols and gauge your success over a week. Did you fall asleep faster and did you spring out of bed in the morning? Once the two or three protocols are habits add in another one.
What do I start with?
That’s easy. Go through each one and rank which protocol you need to make the most improvement on. For example, if you can’t remember the last time you organised a structured time to go to sleep then that’s the one you start with.
Protocol 1: Limit ‘Blue Light’ As The Sun Goes Down
The effects of blue light
Blue light emitted from your smartphone, laptop and television can trick the body into thinking it’s still day time, which is turn minimises the amount of melatonin the body produces before bed. Melatonin is the darkness hormone which physiologically should get us ready for a deep sleep.
The Solution
Buy ‘blue light’ blocking glasses. This is a must if you work from home of a night time or need to be online before you sleep. Smartphones all have blue light filters which you can automatically set up. Turn the filter off at the same time your alarm is set for the morning and turn it on as the sun goes down (6am for example). Move from the laptop or TV to the smartphone.
Protocol 2: Use Lamps and Dim Lights Only
Create a rule at home. Once the sun goes down or at a certain time (e.g 6pm) there is no more use of ceiling lights and/or bright bathroom lights. Prepare your body for bed this way.
Why? – Like blue blight, the brightness of a ceiling light or bathroom light can tell the body to be more alert and stunt the production of melatonin which the body is trying to produce to make you tired and go to sleep.
Protocol 3: Make The Bedroom As Dark As Possible
The idea here is that once you’ve turned your last lamp off, even with your eyes open, it should be pitch black.
Cover/Close anything emitting light:
Electronic Devices
Charges
Blinds
Bedroom Door
En-suite doors
Digital Clocks
Protocol 4: Go To Bed At The Same Time Each Night.
This will help regulate your circardian rythm and its release of enough melatonin at the right time of night to give you deep, restful sleep.
Research has shown people who go to bed at the same time every night are far more healthy and successful than their more spontaneous peers.
Protocol 5: Cold Shower Before Bed
The body naturally wants to cool itself down before bed. Having a cold shower will put your body in a state that it’s physiologically meant to be in before bed.
Cold Showers stimulate recovery. This is especially important if you are someone who exercises of an evening. You’ll find you won’t wake up as sore.
It helps to regulate your circadian rhythm AKA Your Body Clock. This is especially important if you are someone who isn’t going to sleep at the same time each night.