Cure Chronic Insomnia Without Medication

Sleep hack #1: Get outside in the sun within an hour of waking.

Our circadian rhythm -- our bodies internal clock that regulates our wakefullness, hormones, metabolism and more are tied to light exposure.

Sleep hack #2: Get outside in the sun for 20-30 minutes in the middle of the day.

Your body produces melatonin during the daytime and is stimulated by infrared light from the sun.

Sleep hack #3: Wear blue light blocking glasses 2 hours before bed.

Blue/green spectrum light suppresses melatonin release.

And since we are all surrounded by blue light from our TV's, light bulbs, cell phones, and computers the easiest way to mitigate your exposure at night is to wear blue blocking glasses.

Blue blockers I recommend:
- https://www.amazon.com/dp/B01GSFTX08
- https://truedark.com/product-category...

Sleep hack #4: Drop the temperature in your house to 65-68 degrees 1 hour before bed.

By cooling your body you are signaling to your brain that it is time to get ready to sleep.

If you are someone who runs warm you may also benefit from a cooling pad that keeps your body cool throughout the night.

Cooling pad I recommend: https://www.chilisleep.com/products/o...

Sleep hack #5: Avoid caffeine after 2 PM.

Caffeine has a half life of around 5 hours, which means if you drink caffeine at 2PM half of it is still in your body by 7PM.

So the earlier you can cut out caffeine the better.

Sleep hack #6: Avoid anything mentally stimulating 1 hour before bed.

Remove anything that gets you really excited or anxious.

Instead, journal, read, meditate, or watch a light-hearted TV show.

Bonus hack: Supplements I like to help relax before bed.

1. Magnesium threonate -- This form of magnesium is the only one research has shown to cross the blood brain barrier.

2. L-Theanine -- This is a compound found in green tea, but it's typically in too low of a dose in tea to make a marked difference.

I like to mix L-Theanine powder in a warm herbal tea.

The L-Theanine powder I use: https://www.amazon.com/BulkSupplement...

About Jon:
Jon Mitchell has been working in medicine for over a decade. He is a certified Physician Assistant turned functional medicine health consultant. Jon currently works virtually with driven professionals to resolve low energy, fatigue, and other chronic health issues.

To learn more about my health services, go here:
https://Jonmitchellpa.com

Disclaimer:
All of the information in these videos are for educational purposes only and are not medical advice. You should always check with your doctor before making any medical decisions.