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1. Forego Electronics Before Bed

That means turning off wifi, turning off your phone, reading a real book and using red light or pink lamp to read (rather than any form of the electronic LED light.)

2. Wake Up With Bright Light

Every morning aim to get sunlight or using something like a human charger to get rid of the free-floating melatonin that is keeping you tired. A quick cortisol spike eviscerates that tired feeling and puts you in the wakeful state.

3. Meditate or Journal Before Bed

By turning off and silencing the mind before bed you can calm your mind and fall asleep. This is available for you anywhere and can be one of the most powerful ways to fall asleep quickly.

4. Use Supplementation Before Bed

A few supplements to explore:
-Calm Magnesium
-Honey
-Nootropics (Alpha Brain, Huperzine A) will increase REM sleep.

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