Getting a good night’s sleep is essential for both physical and mental well-being. Poor sleep can affect your mood, energy levels, and overall health, but making a few simple adjustments to your routine can lead to a more restful night. If you’re struggling with sleepless nights or waking up feeling unrefreshed, there are three key habits to incorporate into your evening routine—and powerful tools you can use to achieve restful sleep.
1. Stop Eating 2-3 Hours Before Bed
Eating a large meal or snacking too close to bedtime can interfere with your body’s ability to wind down. When you eat late, your digestive system is still active, which can prevent your body from fully relaxing and getting into a restful state. Additionally, consuming heavy meals or foods high in sugar can spike your blood sugar levels, leading to energy crashes that make it harder to fall and stay asleep.
For optimal sleep, aim to stop eating 2-3 hours before you plan to go to bed. This gives your body the time it needs to digest your last meal, lowering the chance of disruptions while you sleep and helping you to fall asleep more quickly.
2. Create an Electronic-Free Bedroom
In today’s world, we’re constantly surrounded by screens—whether it’s our phones, laptops, or TVs. The blue light emitted from these devices is a major culprit in disrupting your sleep cycle. Blue light interferes with the production of melatonin, the hormone that helps regulate your sleep-wake cycle. When you’re exposed to blue light, especially in the evening, your body gets signals that it’s still daytime, which delays the onset of sleep and reduces sleep quality.
One of the best ways to improve your sleep is to create a tech-free bedroom. This means leaving your phone, tablet, and laptop outside of the bedroom or, at the very least, using blue light-blocking glasses if you need to use devices close to bedtime. For better results, consider implementing a "no screens" rule for an hour or two before sleep to allow your body to unwind naturally. This will help promote the natural rise in melatonin levels that are essential for falling asleep easily.
3. Wake Up to Sunlight (or a Wake Light)
Our bodies are naturally wired to respond to light, and the way we wake up can play a huge role in how well we sleep at night. Natural sunlight in the morning helps regulate your circadian rhythm, signaling to your body that it’s time to wake up and get moving. This helps set your body’s internal clock, making it easier to fall asleep at the appropriate time in the evening.
If you don’t have access to natural sunlight in the morning (especially in the winter months), consider using a wake light. These devices simulate a sunrise, gradually increasing in brightness to gently wake you up, providing the same benefits of sunlight exposure.
Support Your Sleep with the Right Tools
While these simple changes can make a big difference in your sleep routine, sometimes you need additional support to truly optimize your sleep. One way to take your sleep quality to the next level is through lab testing and supplements.
How to Achieve Restful Sleep through Lab Testing
Chronic stress can be a major contributor to sleep problems. When cortisol (your stress hormone) levels remain elevated throughout the evening, it can prevent your body from fully relaxing, making it difficult to fall asleep and stay asleep. The Bedtime Cortisol Lab Test that we offer at Balanced Friends is designed to measure your cortisol levels throughout the day, helping you identify if you have high cortisol in the evening. With this valuable insight, you can take steps to manage stress and balance your cortisol levels naturally, ultimately improving your sleep quality.
Sleep Help Support Supplement
Click here for our favorite sleep support suplement (Use code BALANCEDFRIENDS). This Sleep Help Support supplement is a natural way to support healthy sleep patterns. This powerful formula includes ingredients like melatonin, valerian root, magnesium, and lemon balm, all of which work together to promote relaxation, reduce stress, and support a calm and restful night’s sleep. Whether you're struggling with falling asleep, staying asleep, or waking up feeling unrested, this supplement can be a helpful addition to your nighttime routine.
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