One of my listeners questiosn this week was about sleep.  So here is my podcast on the things I have gleaned and learnt over my time having sleep issues and working with clients who also struggle in this area.  
Increase bright light exposure during the day
Reduce blue light exposure – like phones and computers – 2 hours before bed
Reduce caffeine at midday -  And if you’re taking a caffeine supplement, don’t take it within 13 hours of bedtime.
Reduce foods that keep you awake at night – refined carbs, anything with caffeine,  fatty foods,  ultra processed foods,   
Get rid of irregular or long daytime naps
Sleep and wake at a consistent time
Take a melatonin supplement
Other supplements to try include magnesium, nitrate,  omega 3, resveratrol,   
Don’t drink alcohol
Get comfy bed, mattress and pillow. 
Consider noise, temperature and ventilation. 
Don’t eat late in the evening
Don’t drink lots of liquids before bed
Relax and clear your mind
Rule out a sleep disorder
Exercise regularly but not before bed
Enjoy and please subscribe to and follow the show!  

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