We hope you enjoyed our blog video on sleep and the benefits of preparing for and monitoring
quality sleep. It’s hard to underestimate the value of a good night’s sleep!
Below are some additional ways to help improve your “sleep hygiene”. Consider using these tips
in chronological order to set yourself up for a high-quality, restorative night of sleep.
It’s hard to underestimate the value of a good night’s sleep!
Listen to Your Circadian Rhythm
Aim to get regular exposure to natural light alongside low-intensity movement to help regulate
energy patterns. Be active and alert during daylight hours, and shift toward rest and recovery
after sundown.
Disruption of natural light and dark cycles can influence illness, pain, and inflammation.
Avoid eating large meals or performing intense exercise within 2–3 hours of bedtime, as both
can elevate stress hormones and interfere with deep and REM sleep.
Avoid Blue Light Before Bed
Try to limit exposure to bright lights and digital devices in the final hours before sleep.
Blue light signals the brain to remain alert, suppressing melatonin and delaying sleep onset.
Reduce unnecessary lighting, use night-shift settings on devices, or tools like f.lux.
These steps can significantly reduce the risk of chronically disrupted sleep patterns.
Blue Blocker Glasses
Blue light blocking glasses can help support melatonin release once the sun goes down.
While they may look a bit nerdy, many people notice meaningful improvements in sleep quality.
They don’t need to be expensive and can also reduce eye strain from screens.
“Wind Down” Practice
Consider a consistent wind-down routine such as reading, journaling, breath work, or meditation.
Reducing mental stimulation helps quiet internal “chatter” and improves sleep onset.
These practices take discipline but are supported by strong research and can have a noticeable
impact even when kept simple.
Go Dark
Make your bedroom as dark as possible by removing or covering light-emitting devices.
Even with closed eyes, light is easily sensed and can disrupt sleep cycles.
Blackout curtains or a comfortable sleep mask are inexpensive and effective tools.
Keep It Cool
Cooler temperatures support natural drops in core body temperature that encourage repair
and recovery during sleep. Aim for a room temperature of approximately 16–18°C (64–68°F).
If this feels cold, extra blankets can provide warmth without disrupting sleep physiology.
*Many of us don’t get enough sleep, but using even a few of these tips can help get things back on track.
Notable Mentions: Sleep Supplements & Hacks
Magnesium and Zinc
Magnesium supports melatonin production and influences GABA, a neurotransmitter that promotes
sleep. Look for well-absorbed forms such as citrate or glycinate.
Passionflower or Valerian Root
These herbal extracts can help calm the nervous system and support parasympathetic activity.
Taken as a tincture before bed, they may help promote relaxation and sleep.
Acupressure Mats
These mats stimulate acupressure points and may help release endorphins and calming
neurotransmitters such as dopamine, oxytocin, and GABA.
Early studies show promising improvements in sleep quality, and they may be worth experimenting
with for those struggling with rest and recovery.
As always, we’d love to hear your comments and questions. To keep up with blog posts, health tips,
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