Tracy Erin Talks

Ep. 26 How to Get Great Sleep: 7 Free Tips for a Restful Night

Tracy Season 1 Episode 26

Episode Highlights:

Introduction:

  • Understanding the importance of quality sleep.
  • How your daytime activities influence your nighttime rest.

Top 7 Tips for Great Sleep:

  1. Sun Gazing at Sunrise:
    • Spend 10-15 minutes watching the sunrise.
    • Benefits of grounding with bare feet on the earth during sunrise and sunset.
  2. Stop All Caffeine After 2 PM:
    • The impact of caffeine on sleep.
    • Alternatives to caffeine for the afternoon slump.
  3. Be Outside at Sunset:
    • The role of natural light in hormonal balance.
    • How sunset exposure aids melatonin production.
  4. Use Blue Light Blocker Glasses After Sunset:
    • Effects of artificial light on sleep hormones.
    • Importance of blocking blue light to promote melatonin production.
  5. Stop Eating at Sunset:
    • Timing your meals with natural light.
    • Benefits of fasting between dinner and breakfast.
  6. Power Down Routine:
    • The importance of disconnecting from electronics.
    • Steps to create a calming pre-bedtime environment.
  7. Create a Relaxing Bedtime Routine:
    • Activities to promote relaxation before bed.
    • Examples: reading, meditating, prayer, and warm baths.

Additional Tips:

  • Magnesium Supplementation:
    • Benefits of magnesium glycinate before bed.
    • Recommended dosage for optimal sleep.
  • Use a Battery-Operated Clock:
    • Avoiding artificial light from electronic devices.
    • Importance of a dark sleep environment.
  • Lower Bedroom Temperature:
    • Ideal sleep temperature range (66-70°F).
    • Benefits of a cool sleep environment.
  • Consistent Sleep Schedule:
    • Going to bed and waking up at the same time daily.

Conclusion:

  • Reframing your mindset: Great sleep starts the moment you wake up.
  • Encouragement to implement these tips for a better night's rest.

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