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Episode 30; Sleep hygiene 

https://waiyancan.com/summary-sleep-smarter-by-shawn-stevenson/

1. Plan for bed time, bed time window, consistency is king. wake up window as well, make it a ritual, have YOUR routine

2 Get more sunlight- vitamin D

3. avoid screen time before bed, silence your phone , keep friends out

4. Have a caffeine curfew 2p.m., cycle on and off

5.Environment, dark cool, exchange those ions! sleep sanctuary, comfy position and mattress that's best for you, jammies, loose and comfy

6. Magnesium, the anti stress mineral, calm yourself before bed, get grounded, walk outside barefoot, work in the garden...

7. work out, lose weight, insulin sensitivity is decreased, hormones are jacked up

8. WHOOPIE!!!

9. diet, junk food and drinking messes with it, don't over do it on sleep pills. they are a short term fix

Other good resources

The Peanut Butter Jelly Time podcast W/ my man Jeremy Mullins and Brian Teach 

https://open.spotify.com/episode/42vZU05bZs4cI9EL6z55iI?si=Yd4Pr6WaSRaEC8XqEEMAqg

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