Sleep problems are inherently complex – there’s no one-size-fits-all solution 1. But we’ve consulted the research and pulled together the 6 science-backed tips that cut through the clutter to help almost everyone get a better night’s sleep.
Using your bedroom for anything other than sleep and sex weakens your brain’s association between your bed and sleep, making it more difficult to fall asleep 2.
Focus on nothing other than falling asleep and your breathing. When you notice your mind has wandered away, simply guide it back to your breath, every time.
When you focus on the act of breathing, your parasympathetic nervous system is engaged – lowering your heart rate, blood pressure, and muscle tension 3, 4.
Waking up at the same time every morning helps you sleep better at night. Waking up at the same time every morning means your sleep drive will gradually build throughout the day, making you to feel ready to sleep by bedtime 5.
30 minutes before bedtime, put the screens away and spend that time doing things that make you feel relaxed. Relaxing activities lower our cortisol (stress hormone) levels and help induce sleep 5.
Over time, this repeatable wind-down ritual will trigger sleepiness before you even hop under the covers.
Drinking alcohol has been linked to poor sleep quality and duration 6, so while it might help you fall asleep faster 7, it won’t give your body the deep sleep it needs to rest and recover.
On top of this, routine evening drinking can build tolerance, meaning you’ll need to increase the amount of alcohol you drink to continue experiencing the sedative effects 8.
Prescription medications, melatonin supplements, and sleep aids with ingredients you can’t even pronounce may be required by some, but shouldn’t be a starting point for everyone – as they can be a slippery slope.
Sure, they might help us fall asleep hard and fast, but more often than not, they are treating a symptom, not the cause*.
Actioning all these tips at once can feel overwhelming… But thankfully, I’m here to help!
Read 2000+ more 5-star reviews
over on our reviews page!
Sleep problems are inherently complex – there’s no one-size-fits-all solution 1. But we’ve consulted the research and pulled together the 6 science-backed tips that cut through the clutter to help almost everyone get a better night’s sleep.
Using your bedroom for anything other than sleep and sex weakens your brain’s association between your bed and sleep, making it more difficult to fall asleep 2.
Focus on nothing other than falling asleep and your breathing. When you notice your mind has wandered away, simply guide it back to your breath, every time.
When you focus on the act of breathing, your parasympathetic nervous system is engaged – lowering your heart rate, blood pressure, and muscle tension 3, 4.
Waking up at the same time every morning helps you sleep better at night. Waking up at the same time every morning means your sleep drive will gradually build throughout the day, making you to feel ready to sleep by bedtime 5.
30 minutes before bedtime, put the screens away and spend that time doing things that make you feel relaxed. Relaxing activities lower our cortisol (stress hormone) levels and help induce sleep 5.
Over time, this repeatable wind-down ritual will trigger sleepiness before you even hop under the covers.
Drinking alcohol has been linked to poor sleep quality and duration 6, so while it might help you fall asleep faster 7, it won’t give your body the deep sleep it needs to rest and recover.
On top of this, routine evening drinking can build tolerance, meaning you’ll need to increase the amount of alcohol you drink to continue experiencing the sedative effects 8.
Prescription medications, melatonin supplements, and sleep aids with ingredients you can’t even pronounce may be required by some, but shouldn’t be a starting point for everyone – as they can be a slippery slope.
Sure, they might help us fall asleep hard and fast, but more often than not, they are treating a symptom, not the cause*.
Actioning all these tips at once can feel overwhelming… But thankfully, I’m here to help!
Read 2000+ more 5-star reviewsover on our reviews page!
*We certainly aren’t anti-medicine, and we acknowledge the benefits of prescription sleep aids for those with diagnosed sleep disorders.
*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and mineral supplements should not replace a balanced diet.