Achieve a good night's sleep


  1. Adopt a mitochondria-enhancing diet.
    Choose foods that support mitochondrial health to improve your brain's ability to cleanse itself during sleep, which could potentially enhance sleep quality. The Bulletproof Diet suggests that short-chain MCT oil can fuel your mitochondria. When planning your meals, consider adding foods rich in omega-3s, antioxidants, and, importantly, incorporating MCT oil into your diet. This can give you an extra energy boost that doesn't interrupt your sleep.
  2. Include healthy fats and proteins into your evening meal.
    For your last meal of the day, focus on consuming clean fats and easily digestible proteins to support overnight cellular repair and energy stability. Incorporating grass-fed butter, MCT oil, and hydrolyzed collagen peptides into your dinner or as a pre-bedtime snack can supply your body with the necessary materials for tissue repair and growth. This combination ensures a slow release of energy throughout the night, aiding in sustained sleep quality and cognitive function upon waking.
  3. Try supplements that promote sleep.
    Enhance your sleep quality further by including targeted supplements such as magnesium, potassium, L-theanine, and melatonin. These supplements can address specific sleep disruptions and support your body’s natural sleep mechanisms. For example, magnesium before bed can relax your muscles and mind, while melatonin can help regulate your sleep cycle, especially when traveling or adjusting to a new sleep schedule. Before adding any supplements, consult with a healthcare professional first, especially if you have existing health conditions or are taking medications.
  4. Craft a bedroom conducive to sleep.
    Transform your bedroom into a sleep sanctuary by dimming the lights in the evening, minimizing exposure to blue light from screens, and, if necessary, using amber nightlights that won't disrupt melatonin production. These adjustments help signal to your body that it's time to wind down. Ensuring your bedroom is used primarily for sleep and relaxation can also strengthen the mental association between your sleeping environment and restfulness.
  5. Engage in relaxation practices.
    Dedicate time each evening to engage in practices that foster relaxation and prepare your mind and body for sleep. Techniques such as deep breathing exercises, meditation, and heart rate variability training can effectively reduce stress and anxiety, making it easier to fall and stay asleep. Establishing a pre-sleep routine that includes these practices can significantly enhance your sleep quality by calming the mind and promoting a state of physical relaxation.
  6. Avoid things that hinder sleep.
    To safeguard your sleep quality, be mindful of caffeine intake, exercise timing, and your natural sleep cycle. Limit caffeine consumption to the early part of the day to ensure it doesn't interfere with your ability to fall asleep. Similarly, avoid intense physical activity close to bedtime, as it can elevate your energy levels and body temperature, making it difficult to wind down. Aim to align your sleep schedule with your circadian rhythm by observing natural fatigue cues and avoiding the energizing effects of a late-night second wind, ideally by settling down before 11:00 p.m. This strategy helps maintain a consistent sleep pattern, which in turn, contributes to improved sleep quality and overall well-being.


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