4 Secrets to Great Sleep

sleep tips Better Sleep Means More Energy! Wake up Feeling Rested

Are you tossing and turning at night? Never seem to get a full eight hours? Perhaps it’s time that you discovered the secrets to a great night’s rest. Follow these tips to catch some deeper, more satisfying “zzz’s”.

1. Exercise Daily. You’ve heard that exercise will give you energy, right? Well, exercise will also help you sleep. According to scientific research, those who exercise sleep better. Just avoid exercising before bed as it raises your heart rate and adrenaline and can make it harder to fall asleep.[1]

2. Skip the Screens Before Bedtime. Put down your smartphone and turn off the TV, the light from the screen is working overtime against your sleep schedule by reducing the production of melatonin.[2] Instead of perusing Facebook, pick up a good old-fashioned book, start journaling, or take a few minutes to meditate and reflect on your day.

3. The Bedroom is for Sex and Sleeping Only. Well, you can have sex wherever you want. But, your bedroom should be designed for sleep. A “Bedroom Poll” by the National Sleep Foundation found that over 70 percent of Americans reported that elements of their sleeping environment play a major role in their quality of sleep. For example, 92 percent of the respondents felt that a good, comfortable mattress was vital to a solid night of sleep.[3]

The takeaway here is to invest in your sleep with a comfy mattress, sheets and pillows. Make sure that the room is pitch black, and maybe try adding a white noise machine to block out noise. I personally also use an air filter and humidifier at night. Turn your bedroom into a sleep suite where you have no choice but to drift off to dreamland.

4. Maintain a Bedtime Routine. Humans are made for routines, and our bodies work in consistent rhythms. For example, the sun comes up and our hormones react to help us wake up. The sun goes down, and our body starts generating melatonin for sleep. And, everyday the sun comes up and the sun goes down. You can condition your body and mind for sleep by putting in place a routine to help you wind down. And, you can even train your brain for sleep by going to bed and waking up at the same times everyday.

Give these tips a try and let us know how it goes. We’d also love to know if there are any we should add to the list?


[1] http://www.ncbi.nlm.nih.gov/pubmed/23946713

[2] http://www.scientificamerican.com/article/bright-screens-could-delay-bedtime/

[3] https://sleepfoundation.org/sites/default/files/bedroompoll/NSF_Bedroom_Poll_Report.pdf



Co-Founder at The Natural Citizen
Wanderer, wonderer and health foodie, Angela is an avid label reader and devoted smoothie mixologist. She co-founded The Natural Citizen with the intent to bring honest-to-goodness wellness to everyone!

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