Day 26: How to Improve Your Sleep

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How to Improve Your Sleep

These are the notes from last night’s video in the 28 Day Challenge.  You can join us in the 28 Day Challenge FaceBook Group here, get our FREE 28 Day Ketogenic Meal Plan here, and pick up our recipe and instructional books here.

Sleep is an incredibly important but often overlooked component of your overall health routine.  Sleep has been proven to increase overall health by improving your sex drive, reducing chronic pain, helping your body recover from injuries faster, improving your mood, increasing your ability to resist sugar cravings, improve your cognitive function, and increase your immunity.


You should experience better and more restful sleep in ketosis but there are things you can do to improve your sleep time.


Stick to a sleep schedule

Consistently going to bed and waking up at the same time every day trains your body when to sleep.  You will go to sleep faster and sleep more soundly.


Stop eating a few hours before bedtime


Your body shouldn’t have to work on digesting food while sleeping.  Not only will cutting out those late night snacks help you lose weight faster but your sleep will be more restful as your body can focus on doing the restorative work it needs to do at night instead of digesting food.


Create a bedtime ritual


Do the same thing every night before going to bed.  It might be a warm bath or reading a chapter in a book or listening to soothing music.  Try to limit your exposure to screens in that last hour before bedtime because that stimulates hormones that will keep you awake.


Create a “comfort zone”


Invest in things that make your bedroom a relaxing place.  This might be a new mattress or high thread count sheets.  You could get black out curtains, earplugs, or anything else that makes you more comfortable.




Stress keeps you awake.  Whether you are worried about bills or personal relationships, these stresses can keep you awake at night.  Some basic things you can do to reduce stress are getting organized, setting priorities, setting and meeting goals, stretching, being with friends and family and setting a budget.


If you would like to learn more sleep hacks, take a look at Sleep Smarter by Shawn Stevenson.

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