The Boom Boom Performance Podcast

The average person needs 7-8 hours of sleep per night. The easiest way to improve your sleep is to focus on sleep hygiene. Sleep hygiene is a set of behavioral and environmental recommendations intended to promote healthy sleep, and was originally developed for use in the treatment of mild to moderate insomnia, but is now used for all populations who have trouble sleeping. Because sleep hygiene is an inexpensive lifestyle intervention, it serves as a first-line intervention for people who want to improve their sleep but are not likely to qualify for, or seek, more substantial clinical treatment. Reduce Caffeine Intake Blood levels of caffeine peak approximately 30 minutes after oral administration, and the half-life of a single dose of caffeine is 3-7 hours, though this is influenced by individual differences in sensitivity, metabolism, and accumulation. Interestingly, studies have found that large doses of caffeine close to bedtime have an acute disruptive effect on human sleep, but the effects of lower dose