The Joe Cohen Show Q&A #02 - How To Improve Sleep & Sleep Quality
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Oct 13, 2023 Explore the impact of screens and food on sleep quality. Learn about genes that influence sleep patterns. Discover foods and minerals that promote sleep. Understand the role of circadian rhythms and genetics in sleep. Discuss the connection between sleep and hormones. Explore strategies for modifying melatonin genes. Discover the effects of napping, sleep duration, and sleep quality.
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Control Evening Light Exposure
- Reduce light exposure in the evening using blackout curtains, sleep masks, and blue-blocking glasses.
- Avoid blue and bright light at night to prevent activating your nervous system and disrupting sleep.
Daytime Sunlight Balances Sleep
- Get sufficient sunlight during the day to improve circadian rhythm and promote better sleep at night.
- Balance daytime light exposure with reducing light exposure at night for optimal sleep signals.
Prevent Early Wake Ups
- Avoid opening your eyes and exposing yourself to light when waking early; keep your sleep mask on to fall back asleep.
- Time your dinner adequately with enough calories to prevent early morning hypoglycemia and wakefulness.