Sleep

Sleep Disruptors

• Too much food or drink close to sleep time

• Blue light from phone/computer/television screen

• Caffeine and alcohol use

• Stress/anxiety/worry

• Certain noises/sounds

• Temperature (too hot or too cold)

• Lack of daytime sunlight exposure

• Medications and medical conditions

• Bed partner and/or pets

Tips for Better Sleep

Remember your "SMART" goals

• Use bed for sex or sleep only. No WIFI in the bedroom.

• Establish regular sleep schedule (same sleep and wake times)

• Minimize/eliminate bedroom noise and lights (black out curtains, cover LED lights/chargers/clocks, etc.)

• Get sunlight or full-spectrum light immediately upon waking!

• Increase daytime exposure to sunlight (about 20 minutes will do)

• Eliminate nighttime caffeine and limit daytime caffeine

• Avoid alcohol within 3 hours of bedtime (you should not be drinking any at all on the Fertility Reboot diet)

• Eat complex carbs for dinner. This promotes melatonin production.

• Avoid high-sodium foods close to bedtime

• Eliminate/limit after-dinner and late-night snacking

• Stay hydrated during the day

• Exercise

• Meditation

Sleep Goals

Using the SMART acronym will help you set better goals. Remember that it's easier to achieve positive goals setting intentions for what you will do instead of what you will not do. For example, your goal might be, "I will turn off the TV 2 hours before bedtime 4 nights this week."

  1. Specific - What are you going to do to improve your sleep quality/quantity?

  2. Measurable - How much time, how many sessions?

  3. Attainable - Do you have what it takes to follow through?

  4. Realistic - What can you actually do? (improvement over perfection)

  5. Time - Connected - How frequent? How long will you commit?

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