Ready for NapPower?

Go to bed and wake at the same time each day (within 30-40 minutes).

Go to sleep when you first start to feel sleepy at night.

Kick the caffeine habit! Try an herbal tea or brewed cacao for your morning beverage. Cacao contains theobromine, an energy booster without long lasting effects to interfere with your sleep cycle. If you must have caffeine, limit it to one beverage before 1:00pm.

Get bright light (preferably sunlight) within 30 minutes of waking each morning. Spend at least 20 minutes bathed in light. Do it again in the afternoon before sunset if possible. Don’t wear sunglasses.

Take a cold shower in the morning. Yes, I said cold…as cold as you can get it. Spend at least 30 seconds; preferably one minute enjoying the brisk water.

Exercise in the morning. Even a 20 minute walk will do. Brenda's favorite is “5 Tibetans”.

Take at least 15 full, deep breaths each morning.

Don’t raise your body temperature before bedtime…your body needs to cool down to sleep.

No screen time within 1-2 hours of bedtime. Use a blue-light blocker always.

30 minutes-1 hour before bedtime “wind down”. Drink camomile tea. Turn off overhead lights, quiet the environment.

Sleep in a cool, completely dark room.

Meditate. There are many apps to help with this and it’s a great way to fall to sleep. Brenda's favorite is Insight Timer.

EVERYONE goes through a wake cycle between 2:00-4:00am. Most fall back to sleep without realizing they were awake. If you can’t shut off your brain, turn back on a meditation track, or try 4-7-8 breathing—for 4 counts, breathe in, hold for 7 counts, exhale for 8 counts. Focus on feeling the breath as it comes into your nose and out of your mouth. DO NOT get up to use the restroom unless you REALLY have to. If you must, don’t turn on lights.

Suggested supplements:

• Magnesium Threonate 145mg or Magnesium Bisglycinate 200mg

• Apigenin 50mg

• Theanine 100-400mg

• 3-4 nights a week, add Glycine 2g and GABA 100mg

• Camomile tea

• Zinc 15-30mg/day

• Vitamin D 5000IU/day

• Amino acids