I had my best sleep in a LONG time last night and it happened in bed with my wife. 🙂
82% sleep efficiency is way above average for me with 7h 1m of sleep time out of 8h 35m in bed. My resting heart rate lowered to 39bpm and all my sleep contributor markers are in the blue (good) territory except for one (restfulness).
This is a big improvement for me. A key is letting this become my new baseline and improving from here.
One difference in my pre-sleep supplementation last night was that I took 5g of glycine instead of 2g. I’ll do this again tonight and keep it up for a while to find out if this is a difference maker for me.
One of the things I’m also working on is consistency in my morning routine. I usually start the day with a cup of coffee and sitting outside in our backyard in the early morning light.
From there, I go upstairs to my office and go through my workout and light exposure routine which includes rebounding, the 4-minute workout, pushups, some dumbbell bicep curls and 10 minutes of fully body exposure with my Sperti Vitamin D Sunlamp.
I believe these activities support my overall health and circadian rhythm. Just as it is important to block blue light exposure in the evenings, it is equally important to receive healthy ultraviolet and infrared light exposure in the early morning and afternoon to optimize sleep performance.
I’ve only become consistent in using my vitamin D lamp in the last few weeks and I imagine that it is one part of why I am beginning to see some improvement in my sleep quality.
Pre-sleep supplements taken: 100mg Double Wood Apigenin, 5g Carlson Glycine, 3 capsules Global Healing Center Oxy-Powder, 3mg Pure Encapsulations Melatonin, 1tsp Manuka Honey
Stone Evans is the founder of SleepCoaching.com which has become one of the most popular destinations online for people seeking better sleep. Stone started developing this website after realizing his own sleep struggles and then beginning an intensive period of study (which included professional sleep coach training) and ongoing lifestyle changes to improve and optimize his sleep.
Now through in-depth articles from sleep experts around the world, the internet's leading and most comprehensive sleep coaching directory, quantitative sleep product reviews and Stone's personal daily sleep tracking journey, visitors to our website regularly report gaining information and insights that are helping them achieve better health, better sleep and a better quality of life.
