I have struggled with sleep since I can remember. Not so much with sleep (I can sleep for days as I'm sure most of you can), but sleep quality. Science has shown us that whether you get 10 hours of sleep or 5, it doesn’t matter. What matters is sleep quality.
REM, no not the band, but Rapid Eye Movement is a stage in your sleep cycle where you are vividly dreaming and where your muscles are at their peak relaxed state. We are aiming for as much REM as possible, this is why I recommend checking out the Sleep Cycle App. No jokes, it's revolutionized the way I hit the pillow.
Sleep cycle, in short, wakes you up when you are at your lightest stage of sleep so you don't get interrupted during the deeper, more beneficial, stages of sleep.
There are many, many resources on sleeping better. But, lets be honest, how much actually work and how practical are they?
Hopefully, thats where I come in.
I can recommend two hacks (which you may not like) right off the bat:
- Eat better food: having a protein and fat-rich dinner before bed will increase your sleep quality -- it certainly does for me.
- Stretch and foam roll before bed: this will decrease your cortisol levels and relax tense muscles which, essentially, should make you sleep better.
If those two hacks still don't work, I got you covered. Below is a drink that will knock your socks off (unless you enjoy sleeping with socks on). It’s simple and effective.
What you’ll need:
- Camomile Tea
- Tablespoon of Raw Honey
- Tablespoon of Raw unfiltered Apple Cider Vinegar
- Hot Water
Method:
- Boil Kettle and pour into cup to steep the camomile tea for around 6-7min
- Stir the Raw Honey into the tea
- Pour the Raw Unfiltered Apple Cider Vinegar into tea
- Enjoy this homemade morphine
You’re probably thinking WTF does Apple Cider Vinegar have to do in this equation? I’m not actually sure. I stole this idea from Tim Ferriss’ The 4-Hour Body—except he doesn’t use camomile (he just uses warm water) which I think helps.
But Honey contains fructose and I don’t want to store fat while I sleep?
Firstly, the whole notion of not having carbs for dinner because you are not exercising is a common misconception. The Raw Honey will restore the glycogen in your muscles and the slight spike in insulin will help you sleep.
Secondly, you are not having this drink every night. I usually have it after a grueling session at the gym late at night when my cortisol is through the roof and my muscles are in pain.
This amazing concoction has saved me a number of times. When I have CrossFit and indoor soccer on the same night it usually ends with me sleeping in agony. I can now look forward to this amazing remedy that knocks me out cold.
I've been overwhelmed with messages from you guys with support, for that, I say thank you. Additionally, If there are any specific topics you would like me to cover, please get in contact with me.
Have an awesome weekend, proost!
“BE YOURSELF. BE PRESENT. BE BOUNDLESS.”