Helpful Tips You Can Start Today for Better Sleep
Keep to a Schedule
Just like children, adults benefit from routines, including sleep schedules. Our bodies will respond better to sleep when we go to sleep at a consistent time. This regularity will help support our brains to elicit a sleep response that it can rely on.
Exercise
When is the best time to work out? That depends greatly on the individual, but it is best to avoid a workout 2 hours before your bedtime. It’s also better if you’re working out at a gym to avoid bright lights which may disturb circadian rhythms. If you can, get outside for that workout, ideally in the sunlight to help boost happy hormones, and relieve stress.
Light Stretches, Yoga, Meditation and Breathwork
These tools help us to unwind and let go of the day. There are several apps that can lead you through some simple techniques. Keep experimenting till you find what works for you.
End of Day Anxiety
Sometimes, we have a hard time falling asleep at the end of the day due to anxiety and the mind takes over. A simple practice is to write down your stressors, get rid of anything that is weighing on you or on your to-do list for the next day. Writing can help unburden your sleep space, keep a journal by your bed, so if something new comes up, write it down and let it go for the night.
Our brains need darkness to signal the circadian rhythm for sleep and some people are extremely light sensitive. First, get rid of LED clocks and any electronics with lights. Try to block out as much light through windows as possible. You’ll also want to keep your bedroom clean and uncluttered so if you need to get up in the night, the pathway to the door is safe. If total darkness isn’t an option, try wearing an eye mask or use motion-based night lights instead.
Soundscapes
Some people need white light to sleep have you tried this option? Others like waves, or falling rain sounds, there are lots to choose from and even combinations on most apps. Others need total silence. Experiment what feels right for you.
Cool it Down
Try to keep your bedroom cool, somewhere between 60-71 degrees according to researchers. Soft comfy bedding that isn’t too hot is optimal. Open windows if you can for fresh air, use fans and air conditioners if possible. Air quality too is important and not breathing in pollution like dust mites, mold or outdoor pollutants is vital for overall health.
Try to keep your room free of artificial fragrance like candles, plugins or fabric softeners. Instead, honor the space you breathe in for 8+hours with natural smells, lavender essential oil being a favorite for most people.
Quality Mattress and Bedding
If your mattress is causing sleep trouble or a sore back, it’s time for a new one. Since we spend 8 hours or more in bed, invest in that bed you’ve always wanted, your health deserves to be cared for. Soft, comfortable bedding and the right pillow is just as important, so treat yourself!
Believe it or not, the #1 best thing you can do for your health is to get quality, uninterrupted sleep! Sleep in my opinion is the single most overlooked aspect of better health.
-Dr Chad Larson
Introducing Dreamtime™
Sleep is a challenge to A LOT of us, in fact, according to the CDC, 70 million Americans have chronic sleep issues, that is roughly 1 in 3 adults1. The reasoning behind why we don’t sleep well can be contributed to several factors: Stress, hormone dysregulation, physical abnormalities, work schedules, life schedules or a combination of any of these. In short, most adults report not sleeping well most of the time, but what to do? With so many options out there to choose from in supplements or over the counter, it’s often difficult to know what will work and why. But that’s why you’re here on this page currently, so let me introduce, Dreamtime, our newest formula and one we think you’ll find effective.
Dreamtime features studied ingredients that are safe and effective in not only helping us to fall asleep but supporting us to stay asleep. By combining these ingredients, we hope you’ll love this formula as much as we do!
Research shows that the ingredients used in Dreamtime™ work by improving overall deep sleep quality. It reduces symptoms of insomnia including anxiety while also helping you fall asleep faster.
