If you wanted to go to sleep in the 1700s, this is what you do:
- Lie down in bed
- Close your eyes.
In 2022, this is what you’re told to do, and there are 24 steps:
- Avoid snacks or food 3-4 hours before bedtime
- No screens 3-4 hours before bedtime
- Cover all windows and lights in the bedroom
- Make the room slightly cooler
- Use the bed for sleep and sex only.
- Go to bed and wake up at the same time every night
- Sleep for 7-8 hours
- No alcohol before bed
- 9. No coffee 6 hours before bedtime
- If you can’t fall asleep within 30 minutes, get out of bed and read in dim (incandescent) light until drowsy
- Take hot bath 20 minutes before bedtime
- Address any nasal congestion (air purifier for allergies, breathe right strips, nasal saline irrigation)
- Allergy-proof your bedroom (no rugs/carpeting, allergy sheets, and bedding, HEPA filter)
- Brush your teeth and wash your face
- Eat a high-fat meal 3-4 hours before bedtime.
- Consider the Keto or Carnivore diet with lots more saturated fat and proteins
- Exercise outdoors in the sunlight
- Get lots of sun exposure for vitamin D and near-infrared light for mitochondrial melatonin and its anti-oxidant properties
- Check to make sure your vitamin D level is above 60, and supplement as needed, along with K2-MK7
- Do meditation/relaxation/stretching/deep breathing exercises to lower your stress levels
- Make sure you checked off all 20 items on this list so far
- Lie down in bed
- Don’t stress about not doing everything on this list, or not being able to fall asleep.
- Close your eyes.
✅ LINKS MENTIONED
- Sleep, Interrupted: A Physician Reveals The #1 Reason Why So Many Of Us Are Sick And Tired.
- The 90-Day Sleep Diet. Lose Weight Naturally Without Cardio Or Calorie Counting.
- Can upper airway resistance syndrome explain my poor sleep?
✅ PRODUCTS & SERVICES
- How you can lose weight naturally without cardio or counting calories. Dr. Park’s The 90-Day Sleep Diet.
- Want to un-stuff your stuffy nose? Read the e-book, How to Un-stuff Your Stuffy Nose: Breathe Better, Lose Weight, Sleep Great (PDF)
- Your Health Transformation Workbook: Refresh, Restore, & Rejuvenate Your Life (online format)
- Want to have more energy, sleep better, have less pain, and enjoy living again? Reserve a Virtual Coaching session today with Dr. Park
✅ CONNECT WITH DR. PARK
- DoctorStevenPark.com
- doctorpark@doctorstevenpark.com
- For inquiries about interviews or presentations, please contact Dr. Park through his website at doctorstevenpark.com.
✅ DISCLAIMER
This video is for general educational and informational purposes only. It is not to be taken as a substitute for professional medical advice, diagnosis, or treatment. Please consult with your doctor first before making any changes to your health, exercise, nutrition, or dietary regimen.
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