The Paleo diet is a great start to producing the key brain chemicals necessary for proper sleep hormone production.
However, there are many other factors that can influence your sleep quantity and quality.
Here are 5 steps you may consider.
Develop a regular sleep schedule
I did a talk with P.h.D Paul Jaminet where we discussed the effects of altering your natural circadian rhythms.
Going to bed relatively soon after sunset results in proper hormone regulation.
But, if you're someone who stays up till 10 or so, make sure you keep this sleep time consistent.
When the weekends come around, we tend to stay up later and sleep in more. Our bodies do not like this cycle disruption.
This is why you may wakeup groggy on the weekends and exhausted on Monday morning.
My latest and greatest sleep guide called REM Rehab will be released soon. Sign up through that link to receive your free bonus.
Get rid of the loud, buzzing alarm clock.
I've wrote about trashing your alarm clock where I suggest switching to a more calm tone to wake to.
The adrenaline and stress that occurs from waking up to a loud, obnoxious sound sets your body up for panic for the rest of your day.
Check your smartphone's tones, you may be surprised what selection you have.
If all else fails, you can find "natural songs" by a company called SonicAid on iTunes. Purchase 1 song and add it to your phone. See if your day becomes a little bit smoother.
Install f.lux on your computer
Speaking of lights and sleep, in this tech-era we are consumed with, telling you to get rid of it is unrealistic.
The blue lights that eminate from computers, tablets and phones at night are what prevent our maximum melatonin production.
Ever notice a lack of deep sleep when you stayed on the laptop until the second you rolled over to go to sleep?
That's from light in general, but specifically the blue spectrum.
f.lux is a free program for mac and pc and can be downloaded here.
Android has a program I use called EasyEyez. These programs remove the blue tint from your screen and make it a nice, amber color at sunset.
Limit or eliminate caffeine within 6 hours of sleep
There are a vast number of factors that can influence the time that it takes for caffeine to be excreted from the body.
To ensure a good night's sleep, avoid caffeine within 6 hours of bedtime.
Having an even greater time span between caffeine consumption and sleep may be necessary.
Reserve your bedroom for sleep and sex only
If our time is spent in the bedroom watching TV, playing on the computer and other excitatory activities, our brain is programmed to be awake and alert in the bedroom.
Instead, keep these electronics out of the bedroom as much as possible
Not to mention, the blue light coming off of these devices is signaling daytime to the brain. Throw on your glasses or turn off the toys!
Be realistic with yourself and your habits and pick the choice that better suits you.
What has helped you improve your sleep quality or quantity? If you need help, I've developed the best sleep program in the Paleo community which features an action guide, audiobook and 4 hours worth of interviews with some of the best experts in natural medicine, chiropractic care and nutritional therapy to discuss the many aspects of health, rest and recovery. The REM Rehab program is available to view and purchase here.