Top Tips for Better Sleep

We believe in optimizing your health from all angles, and sleep is at the foundation of a vibrant, well-balanced life. It’s one of the pillars of wellness that impacts everything from mental clarity to physical performance. If you’re struggling with your sleep routine, or just want to improve it, we’ve gathered some expert-backed tips to help you get the rest you need.

1. Get Natural Light Exposure Early

Kickstart your day by getting outside within 30-60 minutes of waking up. Exposing your eyes to early morning natural light (even if it is not sunny plays a key role in setting your circadian rhythm, which is your body’s internal clock that tells you when to be awake and when to sleep. Aim for 10-20 minutes depending on the weather. If mornings are busy, try stepping out again in the afternoon before sunset to reinforce your sleep-wake cycle.

2. Wake Up and Sleep at Consistent Times

Consistency is essential for quality sleep. Aim to ake within the same 30 minute time period every day and avoid pushing past your body’s natural sleepy cues at night. When you ignore those cues and stay up late, your body releases wake-promoting hormones, which can lead to waking up in the middle of the night or prematurely in the morning.

3. Be Mindful of Caffeine Timing

Caffeine can stay in your system much longer than you realize. Avoid consuming it within 8-10 hours of bedtime. If you’re sensitive to caffeine, aim for a 12-hour window. Experiment with your cut-off time and see how it affects your ability to fall asleep.

4. Try Sleep Meditations

For those dealing with insomnia or anxiety about sleep, sleep meditations through apps like Calm or Headspace can be an effective tool. Just 10-15 minutes, 3 times a week, can help train your nervous system to relax faster, making it easier to drift into restful sleep.

5. Avoid Bright Lights at Night

Dim the lights in your home as the evening progresses. Exposure to bright lights, especially overhead lighting, tablets, phones and TV disrupts melatonin production, making it harder for your body to prepare for sleep. Use soft lighting or candles in the evening to signal your brain that it's time to wind down.  Or wear blue light blocking glasses.

6. Limit Naps to Less Than 90 Minutes

Daytime naps can be refreshing, but long naps can interfere with your nighttime sleep. Limit naps to less than 90 minutes, with 20-30 minutes being ideal. This keeps you refreshed without throwing off your nighttime routine.

7. Use NSDR or Yoga Nidra for Middle-of-the-Night Wakeups

If you wake up in the middle of the night and struggle to fall back asleep, try a Non-Sleep Deep Rest (NSDR) protocol or Yoga Nidra. These relaxation techniques help calm the mind and body, guiding you back to sleep more easily.

8. Consider Sleep-Supportive Supplements

Certain supplements can help you relax and ease into sleep. Common ones include magnesium threonate, apigenin, and l-theanine. Start with small doses and monitor your response. Melatonin can also be useful but you do not need more than 1mg, 1hr before bed.  Not everyone needs supplements, but they can provide an additional layer of support for those who struggle with sleep.

9. Expect a “Second Wind” Before Bed

It’s normal to feel alert about an hour before your natural bedtime. This is a known spike in wakefulness. Don’t worry—it will pass! Instead of engaging in stimulating activities, focus on relaxing routines like reading or stretching.

10. Keep Your Room Cool and Dark

A cool, dark room is ideal for deep sleep. Aim for a bedroom temperature that allows you to drop your body temperature by 1-3 degrees, which helps you fall and stay asleep. 65 degrees is a good target to start with.  If you get too warm during the night, layer blankets that you can easily remove.

11. Alcohol and Late Night Eating Disrupt Sleep

While a nightcap may help you relax, alcohol fragments your sleep cycle and decreases overall sleep quality. Avoid drinking alcohol close to bedtime if restful sleep is your goal.

Aim to have your last meal or snack 2+ hours before sleep time. Eating before bed can exacerbate or cause indigestion, spike blood sugars and energy levels and disrupt natural sleep patterns.

12. Adapt to Changing Sleep Needs

Your sleep needs will change over time, depending on age, seasons, and lifestyle. Be open to adjusting your sleep habits to accommodate these shifts and listen to what your body needs.