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As KION coaches-in-the-making, with Ben Greenfield as our leader/coach, we learn “biohacks” on how to improve sleep and performance.
Here are a few of my top “hacks” to improve your sleep each night which in return will help you recover, repair, detoxify, renew, rebuild and lose weight!
The hormone melatonin peaks around midnight as is the hormone prolactin is released. If we disrupt our sleep cycle at night by eating too much sugar, staying up too late (past 10pm), watching T.V. or working on electronic devices with too much artificial blue light before bed – then we may be lowering our levels of growth hormones and DHEA.
If we don’t get our natural dose of hormones that are released in the proper sleep cycle, then we can be increasing our risk heart issues, muscle repair, proper recovery and optimal daily performance.
We need our sleep and we need to take our sleep more seriously!
Simple techniques and habits you can add into your daily routine include grounding or earthing. By walking outside first thing in the morning with bare feet, we let negatively-charge electron ions from the earth flow through our exposed skin. This “earthing” exercise can neutralize free radicals in your body which in a round about way can help your quality of sleep.
The benefits of earthing:
- Defuse the cause of inflammation, and improve or eliminate the symptoms of many inflammation related disorders
- Reduce or eliminate chronic pain
- Improve Sleep and promote a deeper sleep
- Increase energy and vitality
- Lower stress and promote calmness in the body by cooling down the nervous system and stress hormones
- Normalize the body’s biological rhythms
Read more about earthing here!
Other methods to improve sleep include:
- Essential Oils – Lavender in diffuser
- Dark and cool room
- Swannies blue blocking glasses per bed if on electronics
- Mg Citrate
- Vitamin D (2000-4000 IU/day with 100-150 mcg Vit K2
- BIOCBD Supplement (10-100mg)
- Sleepy Time Herb with a little Melatonin (0.3-12 mg)
- Tryptophan (1g)
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Learn how to transform the WHOLE you with The WHOLESTIC Method we teach you how to burn fat, optimize health and improve performance from the inside out for athletes of all levels.
From nutrition that promotes fat loss to digestion tips or methods to reduces stress- find out what mainstream media isn’t telling you!
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