The four areas of health on which I have been focusing – sleep, nutrition, movement and stress control – are the fundamentals, the bedrock, of my health. I focus on no, or very low, cost interventions that anyone can implement. I was going to list my top recommendations to optimize each of these when I realized they are all elements of one main thing – health! They aren’t separate and alone. Each of them feeds the success of the others, and its impossible to say that what you eat does not impact your sleep, or vice versa.
Having said that, here’s what is working for me right now:
Eating a ketogenic diet and fasting intermittently each day (limiting eating to the hours between 11 am or noon and 6 pm)
Moving for a minimum of one hour each day, including some HIIT and some balancing.
Keeping a gratitude journal daily.
Thinking happy thoughts 😉
And … getting 8 hours of sleep every night, enhanced by:
1. A very dark room. No lights but moonlight.
2. Cooling the room, the bed, and my body.
3. Getting away from blue light well before bed time and reducing EMFs as much as possible. Basically, the mobile device must be put in another room, in airplane mode, in the earlier evening.
4. Generating my own melatonin by walking outside in the mornings.
5. Reducing nasal stuffiness by reducing histamine-rich foods, particularly red wine, dark chocolate, and aged cheeses. (I know, could I have listed three foods I love more?)
6. Getting enough vitamin D (with K2) and enough magnesium.
7. Drinking sleepy time tea before bed.
8. Getting to bed by 10 pm so I have at least three hours of sleep before the witching hour of 1 am.