😴 Guide to a Good Night's Sleep

• 🛏️ 1. Falling Asleep and Sleep Position ▼
  • 1.1 Relaxation Techniques for Falling Asleep
  • 1.2 The Best Sleep Positions
  • 1.3 Elevating the Brain During Sleep
  • 1.4 Common Problems with Poor Sleep Posture
  • 1.5 Zero Gravity and Neutral Body Positioning
• 🌙 2. Optimizing Your Sleep Environment ▼
  • 2.1 Ideal Bedroom Temperature
  • 2.2 Air Quality and Breathing
    • - Nasal Breathing for Better Sleep
    • - Improving Indoor Air Quality
    • - Using Essential Oils and Natural Scents
• 💤 3. Choosing the Right Sleep Setup ▼
  • 3.1 What Makes the Best Sleep Surface?
  • 3.2 Choosing a Supportive Bed Base
  • 3.3 Selecting Comfortable Sheets
  • 3.4 Insulation: Comforters and Blankets
  • 3.5 Finding the Right Pillow
  • 3.6 What to Wear to Bed
• 🔆 4. Lighting and Circadian Rhythm Support ▼
  • 4.1 Get Daily Sunlight Exposure
  • 4.2 Office Lighting and Your Sleep Health
  • 4.3 Optimizing Home Lighting
  • 4.4 Bedroom Lighting for Deep Sleep
  • 4.5 Reducing “Junk Light” Exposure
  • 4.6 Configuring Iris or Blue Light Filters
  • 4.7 Using Dawn Simulation Lights
• 🔊 5. Managing Sound for Better Sleep ▼
  • 5.1 Soundproofing Your Bedroom
  • 5.2 Using Earplugs Effectively
  • 5.3 Best Sleep Headphones
  • 5.4 Sound Masking Techniques
  • 5.5 Sleep-Friendly Music, Apps, and Podcasts
• 🥗 6. Nutrition to Support Healthy Sleep ▼
  • 6.1 Eat a Nutrient-Dense, Low-Toxin Diet
  • 6.2 The Optimal Human Diet for Restful Sleep
• 🏃 7. Movement, Exercise, and Physical Health ▼
  • 7.1 Incorporating Low-Intensity Activity
  • 7.2 Regular Exercise and Its Sleep Benefits
  • 7.3 Skeletal Alignment and Pain Management
• ⚡ 8. Environmental Risks: EMFs and Radiation ▼
  • 8.1 Understanding Electromagnetic Fields (EMFs)
  • 8.2 Grounding and Earthing Practices
  • 8.3 Using Faraday Cages for EMF Protection
• 🧠 9. Troubleshooting Sleep Issues ▼
  • 9.1 Managing Chronic Stress, Anxiety, and Depression
  • 9.2 Fixing Circadian Rhythm Disorders
  • 9.3 Supplements That May Help Sleep
  • 9.4 Biomarker Testing and Lab Work
  • 9.5 What to Do When Nothing Works
• ✈️ 10. Sleep in Special Situations ▼
  • 10.1 Tips for Shift Workers
  • 10.2 Traveling and Time Zone Adjustments
    • - Mitigating Biological Damage While Traveling
    • - Sleeping Comfortably on Planes
    • - Adjusting to New Time Zones
    • - Sleeping in Temporary Environments
• 📱 11. Technology for Better Sleep ▼
  • 11.1 Using Sleep Trackers Effectively
  • 11.2 Nervous System Entrainment Devices
  • 11.3 Light Therapy for Sleep Optimization
  • 11.4 Temperature Regulation Technologies
• 📚 12. Recommended Resources ▼
  • - Further Reading
  • - Scientific References
  • - Helpful Websites and Tools