What To Do

1,  If you are currently getting between 7 and 9 hours of sleep per night, and feel rested and energetic the next day, with an absence of anxiety or lethargy then you may not need any of the suggestions in this section. 

2. However, if you are not getting at least 7 hours of sleep a night, or are experiencing any of the signs of sleep deprivation or apnea, then we suggest you read through the articles under How to Get A Good Night’s Sleep… and identify any issues that might be inhibiting your sleep. 

3. Note down any recommendations for addressing the issues you have noted apply to you. Then work up a plan for implementing those suggestions. Seek the help of a health coach, counselor, doctor, family member or friend in developing this plan, is necessary. 

4. Identify supplements that appear to be relevant for your conditions, i.e. that can help to reduce anxiety, boost serotonin, melatonin, or GABA etc. 

5. Note down in a notebook or electronic document those actions and supplements that you intend to take on a daily basis. And then keep track of how diligently you do or take these and how well you are sleeping. See sample below.   

Daily Habit Tracker (example)

Note in the left hand column those things that you want to get into the habit of doing or taking. And then put an X or 0 in the space under the day of the week for if you did that or took that on that day, or you can put a frequency (like 3x) duration (15 min) or distance (1 mile) in the space.

Note below any observations or ideas that come to mind while filling this out. 

Observations or Lessons learned:
3/10 hard time getting to sleep anxious thoughts, restless legs, had soup w red meat 4 dinner, watched tv too late, may need more neuromag earlier & stretching before bed.