Sleep Deeply Live Completely - A Complete Guide to Healthy Sleep

High-quality sleep has truly transformed my life. Running Ancient Purity, I've had the privilege of exploring all the supplements and foods that can help. I've had the connections and wisdom of many to share their habits and systems that culminated in improve sleep. As far as I'm aware, this is unparalleled globally. Now, I’m eager to share these invaluable sleep habits with you. This article is zero filler, it's one of my most import posts. Because sleep is so so bloody essential. We all know the invigorating sensation of a restful night’s sleep. It rejuvenates the body, enhances brain function, bolsters the immune system, and regulates hormones. It’s the cornerstone of well-being and longevity.

Conversely, sleep deprivation is highly detrimental. Being continuously awake for 18 to 24 hours equates to having a blood alcohol content of 0.05% to 0.1%, respectively. In the U.S., a BAC of 0.08% is deemed legally intoxicated. Lack of sleep impairs cognitive functions, slows reflexes, and leads to poor decision-making. It is associated with heart disease, diabetes, obesity, anxiety, depression, and a weakened immune system. Now forget that and read on into the road out and arrive at peace, health and happiness. Sometimes people ask me, what's the one thing you should prioritise for your health? it’s sleep! So here's my guide and at the end some supplements you may like to try, but I want to make it clear, getting sleep right with no supplements is the goal.

Sleep Comes First... Make it clear to your friends, family and especially to yourself that your sleep is essential. I must admit I have sneaked out of a few parties, sometimes it's not worth listening to people debate you and say how you should stay up for this. So to optimise your well-being, make sleep your top priority, bravely run away if you have to, to your comfy bed where you recover, heal and dream. Nothing has a more profound impact on your waking life. Here are some ways to embody the identity of a professional sleeper:

• Sleep is the most important part of your day, treating it as the most important appointment in your calendar.
• Communicate your sleep priorities to gain support and understanding from others.
• Ignore naysayers who belittle the importance of sleep; they're likely impaired by their own sleep deprivation.
• Recognise that prioritising sleep will enhance your performance in all areas of life.

Establishing a Wind-Down Routine

Creating a consistent wind-down routine of 30-60 minutes each evening is essential for signaling to your body that it's time to prepare for sleep. Setting a specific time each night to start your wind-down activities can help create a reliable pattern that enhances sleep quality over time. Here are some effective strategies to include in your wind-down routine:

1. Engage in Relaxing Activities: Incorporating relaxing activities such as reading or taking a warm bath can significantly enhance your sleep quality. A warm bath can help relax your muscles and lower your body temperature, signaling to your brain that it's time to sleep. Similarly, reading a book in bed can be a soothing activity that distracts your mind from daily stresses. An online randomized clinical trial involving 991 subjects found that reading before bed improved sleep quality for most participants, as measured by the Sleep Quality Scale (SQS). This simple, quiet activity can be a cornerstone of your wind-down routine.

2. Practice Mindfulness or Deep Breathing Exercises: Mindfulness and deep breathing exercises are excellent ways to calm the mind and prepare for sleep. These practices can help reduce stress and anxiety, which are common barriers to falling asleep. In a comprehensive meta-analysis, mindfulness meditation was found to be as effective as medication in treating sleep disturbances. By focusing on your breath and clearing your mind, you can create a peaceful transition from the busyness of the day to a restful night.

3. Play Relaxing Music: This can improve sleep quality and reduce depression. For instance, a study on 94 students showed that classical music outperformed audiobooks in enhancing sleep quality. I also suggest looking at this study... a meta analysis of 9 studies with 489 participants It demonstrated real improvements with sleep. Personally I have probably played Eckhart Tolle's Power of Now Audio Book (read by him) maybe 1000 times, it is great to sleep to and be filled with wisdom.

Morning Light Exposure

Exposing yourself to natural light in the morning is essential for setting your circadian rhythm and boosting your mood. To achieve this:

• Go outside within the first 15-30 minutes of waking.
• Use a light therapy device if natural sunlight is not available - I'm in England, Winter is not cool.

Regulate Evening Light

Creating a relaxing atmosphere in the evening by managing light exposure is key to preparing for sleep. Implement these strategies:

• Dim the lights one to two hours before bedtime.
• Use warm lighting in the evening to create a calming environment.
• Install blue light filters on your devices and consider using blue light-blocking glasses.
• Limit screen time at least an hour before bed and ensure your bedroom is darkened.

Regulate Your Bedroom Temperature

Maintaining an optimal bedroom temperature is critical for quality sleep. Follow these guidelines:

• Keep your bedroom temperature between 60-67°F (15-19°C).
• Choose breathable bedding and light sleepwear to stay comfortable.
• Use fans or cooling devices, and consider taking a warm bath before bed to aid in regulating body temperature.
• Ensure your room is well-ventilated and, if possible, use a temperature-controlled mattress.

Establish a Regular Sleep Schedule:

• Set a Fixed Bedtime: Aim to go to bed at the same time each night, ensuring you have 7-9 hours available for sleep.
• Prioritise Consistency: Maintain this schedule even on weekends or days off to regulate your body’s internal clock.
• Set an Alarm: Use the alarm to remind yourself to start winding down, allowing time for relaxation before bed.
• Monitor Your Sleep: Keep track of your sleep patterns using a journal or a sleep-tracking device to identify trends and areas for improvement.

Optimise Your Sleep Environment:

• Create a Restful Atmosphere: Keep your bedroom quiet, dark, and cool to promote better sleep quality.
• Invest in Comfort: Choose a high-quality mattress and pillows that support your preferred sleep positions and comfort needs.
• Minimise Distractions: Remove electronics, clutter, and other distractions that can disrupt your sleep environment.
• Utilise Sleep Aids: Consider using a white noise machine, earplugs, or blackout curtains to block out unwanted noise or light, ensuring a more serene and uninterrupted sleep.

Track Your Sleep Patterns

Keeping a detailed record of your sleep can help you identify patterns and make necessary adjustments. Consider using a sleep journal or tracker to monitor your progress. You will probably find the days you felt flat, had followed poor sleep. Get into the grove of this, it still takes time to realise how crucial this is.

Eating for Healthy Sleep

I have experimented with different meal times to see how they impacted my sleep quality. The later in the day you eat it seems your resting heart rate will increase, as the body is still digesting. So you can diminish sleep quality by the closer to sleep that you eat. To optimise your sleep, aim to have your last meal at least two hours before bed and avoid large meals close to bedtime. It's obvious but this has to be mentioned in the guide. Additionally, you might notice, as I did, that certain foods, like pasta and bread, can negatively affect your sleep quality. What you eat can have a significant impact on your sleep, both positively and negatively. So that leads me to Foods that Support Healthy Sleep, as a note also, whole foods only, organic where possible, avoid processed food, avoid high amounts of sugar. Consider some or all of the following.

Fatty Fish (Salmon, Mackerel, Tuna: Fatty fish like salmon, mackerel, and tuna are excellent sources of vitamin D and omega-3 fatty acids, which are important for regulating serotonin production. Serotonin helps manage the body’s internal clock and can promote feelings of relaxation and sleepiness. These fish are also high in protein, which can further stabilize blood sugar levels and prevent sleep disturbances.

Honey: A small amount of honey can help promote sleep by slightly raising insulin levels, which allows tryptophan to enter the brain more easily. Once in the brain, tryptophan can be converted into serotonin and melatonin, helping you relax and fall asleep.

Almonds: Almonds are a rich source of magnesium, a mineral that plays a crucial role in promoting sleep and muscle relaxation. Magnesium helps regulate neurotransmitters that are involved in sleep, such as GABA (gamma-aminobutyric acid), and it also reduces inflammation, which can improve sleep quality.

Turkey: Turkey is known for being high in tryptophan, an amino acid that the body uses to produce serotonin and melatonin. Serotonin is a neurotransmitter that regulates mood and relaxation, while melatonin is a hormone that controls your sleep-wake cycle. Consuming turkey can help increase the production of these chemicals, making it easier to fall asleep.

Bananas: Bananas are rich in potassium and magnesium, both of which are natural muscle relaxants. They also contain tryptophan, which, as mentioned earlier, helps produce serotonin and melatonin. Eating a banana before bed can help your muscles relax and prepare your body for sleep.

Walnuts: Walnuts contain a good amount of melatonin, which can help regulate your sleep-wake cycle. They also provide omega-3 fatty acids, which can support brain health and promote the production of serotonin. Snacking on a few walnuts in the evening can contribute to a more restful sleep.

Kiwi Fruit: Kiwi is packed with antioxidants, including vitamin C and serotonin, which can help improve sleep quality. Research suggests that eating kiwi before bed can help you fall asleep faster and stay asleep longer. The high levels of serotonin in kiwi are particularly beneficial for regulating sleep.

Tart Cherries: Tart cherries and their juice are natural sources of melatonin, the hormone that controls sleep cycles. Consuming tart cherry juice or eating the fruit can increase melatonin levels in the body, helping you fall asleep more quickly and enjoy deeper sleep.

Drinks For Healthy Sleep

Try to steer clear of caffeine and other stimulants at least 10 hours before sleep. Personally, I avoid alcohol entirely, it disrupts my mood and negatively affects my sleep. However, everyone is different, and it's important to find what works best for you. Consider opting for herbal teas or other calming beverages in the evening to help promote relaxation. I wouldn't recommend to drink much before bed, but there really are some great teas. We have a few at Ancient Purity, let's focus on what works regardless if we hold stock of it.

Saffron: Ok more a spice but, can be added to tea. Several studies have explored saffron’s effects on sleep quality. In clinical trials, saffron supplementation has been associated with improvements in sleep duration, sleep onset, and overall sleep quality. Participants in these studies often reported falling asleep more easily and experiencing fewer awakenings during the night after taking saffron supplements regularly. Unlike some pharmaceutical sleep aids, saffron is a natural option that has been used in traditional medicine for centuries. Saffron contains active compounds such as crocin and safranal, which have been shown to increase the levels of serotonin in the brain. Serotonin is a neurotransmitter that regulates mood and plays a key role in the production of melatonin, the hormone responsible for controlling your sleep-wake cycle. By enhancing serotonin levels, saffron may help improve mood and reduce symptoms of anxiety and depression, both of which are common contributors to sleep disturbances. We have Saffron here.

Chamomile Tea: Chamomile tea is famous for its calming effects, which are largely due to an antioxidant called apigenin. Apigenin binds to specific receptors in the brain that decrease anxiety and initiate sleep. Drinking chamomile tea before bed can help relax the mind and body, making it easier to drift off to sleep.

Valerian Root Tea: Valerian root has been used for centuries as a natural remedy for insomnia and anxiety. It contains compounds that may increase the levels of gamma-aminobutyric acid (GABA) in the brain. GABA is a neurotransmitter that has a calming effect on the nervous system, helping to reduce the time it takes to fall asleep and improving overall sleep quality. Valerian root tea is especially beneficial for those who suffer from mild sleep disorders or stress-induced insomnia.

Lavender Tea: Lavender is renowned for its calming and soothing properties. Drinking lavender tea before bed can help reduce anxiety, ease tension, and promote relaxation. The natural compounds in lavender, such as linalool and linalyl acetate, are believed to interact with the neurotransmitter GABA, helping to quiet the nervous system. The aroma of lavender alone is often enough to create a tranquil atmosphere, making it a popular choice for those looking to enhance their sleep environment.

Californian Poppy Tea: California Poppy contains alkaloids, including protopine and cryptopine, which have mild sedative properties. These compounds can help calm the nervous system, reduce restlessness, and induce a state of relaxation.Research and traditional usage suggest that California Poppy Tea may help increase the duration of deep sleep, the restorative phase of the sleep cycle. Deep sleep is crucial for physical recovery, memory consolidation, and overall health. By promoting deeper, more restorative sleep, California Poppy Tea can help you wake up feeling more refreshed. We have Californian Poppy Tea Here.

Passionflower Tea: Passionflower is another herb that has been traditionally used to treat insomnia and anxiety. It contains flavonoids that also increase GABA levels in the brain, which helps to calm the nervous system and improve sleep quality. Passionflower tea is particularly effective for people who experience racing thoughts or anxiety at bedtime, as it can help slow down the mind and ease the transition into sleep.

Peppermint Tea: Peppermint is often associated with digestive health, it can also be beneficial for promoting sleep. Peppermint has muscle-relaxing properties that can help ease tension and discomfort, making it easier to relax and fall asleep. Additionally, peppermint’s natural menthol content has a cooling and soothing effect on the body, which can be particularly comforting before bed. Although not a sedative, peppermint tea’s relaxing effects make it a good option for those who need to wind down after a long day.

Ok this has been in depth and I feel easy, we want to get sleep right. I want you to get it right with the practices I mentioned and eating and drinking right, that also means the time of those, which I hope you haven't skipped. Because I know people often skip straight to supplements, which is why I have put them last. But let me go over some real powerhouse supplements for sleep rather than a huge confusing list. I will give you what I have consistently seen to work. Yes Magnesium and 5-HTP will be in the list, sorry to be boring but they really work.

Magnesium Oil Spray: Magnesium is a mineral that supports muscle relaxation and calms the nervous system by regulating neurotransmitters that promote sleep, such as GABA (gamma-aminobutyric acid). Magnesium supplements can help alleviate insomnia, particularly in individuals who experience muscle cramps or restless leg syndrome at night. Magnesium glycinate and magnesium citrate are popular forms of this supplement for sleep.
You can find Magnesium Oil Spray Here.

L - Tryptophan: L-Tryptophan is an essential amino acid that plays a crucial role in promoting sleep and improving overall sleep quality.L-tryptophan cannot be made by our bodies so it must be acquired from foods or from a quality health supplement. L-tryptophan is used for sleeplessness, sleep apnoea, chronic low mood, nervousness. Studies have shown that L-tryptophan can reduce the time it takes to fall asleep, known as sleep onset latency. This is particularly beneficial for those who have difficulty falling asleep due to anxiety, stress, or an overactive mind. Find it in our Sleep Support Supplement here.

Melatonin: Melatonin is a hormone naturally produced by the pineal gland in the brain, and it plays a key role in regulating the sleep-wake cycle. Taking melatonin as a supplement can help reset your internal clock, making it especially useful for people dealing with jet lag, shift work, or irregular sleep patterns. Melatonin is most effective when taken 30 minutes to an hour before bedtime. We have Liposomal Melatonin Here. 

5-HTP (5-Hydroxytryptophan): 5-HTP is a naturally occurring compound that the body uses to produce serotonin, a neurotransmitter that regulates mood and sleep. Higher levels of serotonin can lead to increased production of melatonin, which helps regulate the sleep-wake cycle. 5-HTP is particularly useful for individuals who experience sleep disturbances related to anxiety or depression. 5 - HTP can reduce restlessness and improve mood, it may increase quality of sleep without increasing total sleep time. Find our 5-HTP Supplement Here.

Ashwagandha: Ashwagandha is an adaptogenic herb that helps the body manage stress by balancing cortisol levels and supporting the adrenal glands. Lower cortisol levels at night can improve sleep quality and reduce the time it takes to fall asleep. Ashwagandha is especially beneficial for people who have trouble sleeping due to chronic stress or anxiety. I can say I really found it helpful. You can Purchase Ashwagandha Powder Here.

Cycle your supplements, Magnesium Oil Spray is the only one of these I use regularly now, as it has so many other benefits. Literally essential, but the others should be short term, get everything right and come off. Re-introduce if ever needed. I wish you pleasant dreams on your journey to deep, restful sleep. It is the cornerstone of good health, follow the practices and I promise you will experience a profound change. Be Blessed. Tom.