According to the National Institutes of Health, one in three American adults fails to get enough healthy sleep.
That means that due to a lack of solid slumber, 33% of American adults are more prone to injury, AND have worse overall physical and mental health. 🤯
It’s undeniable that the human body needs sleep to function properly…
…that’s why I’ve got 13 tips on how to get there! Follow these tips to help find the dreamland of your dreams:
1. It’s all about the mattress.
No matter what you do with any of the following tips, none of it will matter without a good mattress. The mattress you pick is one of the most important decisions of your adult life — one you probably will only make a handful of times. That’s why you need to have priorities like firmness, edge support, sleep position, and cooling level…and don’t forget to rotate it every few months!
2. Be consistent.
Hit the hay at the same time every night and wake up the same time every morning. That consistency sets your “internal clock” to expect sleep in specific hours. This includes weekends. Even if you have a sleep blowout one night, having this regular schedule will help you catch up on sleep the following night. Numerous sleep studies of children, adolescents and adults have confirmed that regular sleep schedules mean less sleep latency, which is that time it takes you to drift off.
According to the American Sleep Association, research shows that the cannabinoid CBD may interact with specific receptors in the central nervous system that can affect the sleep/wake cycle. CBD also might decrease pain and anxiety, two obstacles to restful sleep. Choose from many CBD hemp oil flavors and put drops under your tongue before bed, or keep some CBD gummies handy.
4. In the Cool of the Night…
Keep the temperature between 60–75 degrees, make sure you have dark window coverings, and keep the room ventilated. You’ve already got that unbeatable mattress. Think of Goldilocks and the Three Bears. They wanted just the right setup, and so should you.
5. Streeeetch before bedtime.
Here’s a trick that frequent fliers know all too well: static stretching. Hold a stretch to the point of mild tension and discomfort, combining with breathing exercises. Start with a Child’s Pose or Sphinx Pose, and hold for 30–60 seconds. Then, lie flat on your back with your legs extended, then bring your knees to your chest and hold for 30 seconds. It’s a GREAT way to release the stress of the day and mellow out.
6. Exercise regularly.
A regular exercise regimen is one of the best things you can do for a restful night’s sleep — but remember that exercise causes your body to secrete the stress hormone cortisol, which activates your brain alertness…so make sure you put at least a few hours of distance between your daily workouts and your sleep time.
7. Nap smart.
We all love a good nap. BUT they can also adversely impact your night’s sleep if you’re not careful. Never take naps after 3 p.m., and limit them to 20 minutes tops.
8. Block yourself.
It’s no secret that phone screens are addictive…but what’s really more important? A few more likes or great sleep? Take this advice from the Mayo Clinic’s sleep expert, Dr. Virend Somers:
“We’ve got bright lights all over the place, and then we switch lights off and lie in bed and expect to sleep. The bedroom — the bed — is for sex and sleep. It’s not for spreadsheets. It’s not for watching TV.”
9. Transition time.
Follow the same wind-down routine every day before trying to fall asleep. In addition to that static stretching I suggested above, you might want to take a soothing bath, as the rise and fall in body temp helps cause drowsiness. You might want to read a book. Stay away from any stress subjects, like late-night work or emotional phone calls. You want a harmonious and tranquil transition time.
10. “Alexa, play Sleep Sounds Distant Thunder.”
Regardless of whether or not you have Alexa, use white/pink/brown noise to help you fall into those multiple stages of the sleep cycle. I suggest sounds like mountain lakes, distant trains, waterfalls, rustling leaves, and whales of the deep ocean… A real whirring fan gets the job done as well, plus it helps cool your room.
11. Coffee will be waiting in the morning.
Stay away from caffeine late in the day! Between coffee, tea, soft drinks, energy gels and chew blocks, and chocolate…we all have a caffeinated poison. But caffeine is a stimulant guaranteed to keep your wire and alert at night if you ingest it within four to six hours of bedtime.
12. NO shots, smokes or snacks
Sorry to say it, but alcohol, nicotine, and over-eating are NOT friends of the sleep world. Delicious and fun, perhaps…but 100% sure to keep you awake as your stomach acids (and/or the rest of your body) work their magic. A light snack before bedtime is all right — so is enough water to make sure you don’t wake up thirsty. But don’t drink so much that you will be a regular at night in the bathroom.
13. Take supplements.
Ashwagandha, Lion’s Mane, Saw Palmetto, Night time Fat Burner and Melatonin Chewables for Kids are all examples of Havasu Nutrition supplements that have sleep-inducing properties. In fact, the Latin name for Ashwagandha is somnifera, which means “sleep inducer.” Studies of elderly people with insomnia have shown that those who took magnesium supplements in the evening cited improved sleep, apparently because magnesium increased their melatonin levels and decreased cortisol levels.