7 Ways To Optimize Your Sleep

7 Ways To Optimize Your Sleep

We all love sleep, nobody will dispute that. Although everyone needs sleep in order to function at their best, the vast majority of people do not come anywhere close to getting the level of sleep they truly need to feel great each day.

This stems from a combination of both a lack of sleep in general, and a lack of quality sleep.

Fortunately, there are a number of steps we can take to encourage more sleep, and better sleep. Here are 7 ways to optimize your sleep, and wake up feeling more refreshed, rejuvenated, and ready to take on the day.

Put That Phone Down

Woman Holding Cell Phone

Most of us spend a good portion of the day looking at our phones, and that becomes even more the case towards the end of the day, trying to catch up on the news, social media, games, etc etc etc.

It’s certainly tempting to most of this catching up while you’re laying in bed at the end of the night, but sending those last few tweets of the day could be what’s keeping you from getting the sleep you need.

Smartphones, most televisions, and even laptops put out blue light, which directly affects your body’s ability to produce melatonin, a natural chemical that helps regulate your circadian rhythm.

So, spending time on your phone just before bed, or while trying to fall asleep, can actually be what’s keeping you up, and also preventing you from having deeper levels of sleep.

What can you do? Try to restrict your screen time at the end of the night, and totally avoid your phone and TV 2-3 hours before when you want to be asleep. Simple as that.

Watch The Caffeine

Holding Coffee

It’s estimated that over 90% of Americans consume some sort of caffeine on a regular basis, relying on it to get through early mornings, afternoon lulls, and to power through that last bit at the end of the day, if necessary.

While that buzz from the caffeine you drank earlier may subside after an hour or two, it can actually remain in your system for several hours afterwards.

In fact, it can stay elevated your bloodstream for 6–8 hours. Because of this, it’s recommended that you cut off your caffeine intake after 3:00 or 4:00pm. Drinking caffeine in the late afternoon or early evening can carry over into the night, keeping you up later, and preventing you from getting a deep sleep.

Get A New Mattress (If It’s Time)

Couple Buying A New Mattress

Ever wondered why you sleep so much better in that comfy hotel bed than you do at home? It’s probably because that hotel bed is still somewhat new into its lifespan — while the one at your home is not.

Believe it or not, while they are often rather expensive, the majority of mattresses should be replaced every 6-8 years. If you keep a mattress for too long past its lifespan, the mattress can sag, harden, and lack the support needed to help you get the sleep you need.

So, if you’re getting the recommended 6-8 hours of sleep each night, and still waking up with back pain and feeling groggy, you may want to check and see when you bought that mattress. It may be time to replace it.

Stay Consistent

Clock In Bed

Without going into all the science behind it, know that our circadian rhythms help to regulate our sleep cycles, telling the body when it should wind things down, and pick things back up again. It’s important to try and keep things as consistent as possible.

If you are staying up until 4:00am on some nights, and going to bed at 10:00pm on other nights, your circadian rhythm can get thrown off, and try to wake you up when you’re trying to sleep, and vice versa.

The best way to combat this is to maintain a consistent sleep schedule it possible — even on the weekends. Your body will regulate its cycle even better, and give you optimized levels of sleep on a nightly basis.

Don’t Stress

Stress Free Zone Sign

Stress affects our bodies in so many different ways, and sleep is certainly one of them. If you are stressing out about things close to bedtime, it’s going to carry over into your sleep, causing problems in several different ways.

When you’re stressed, you can easily keep yourself up at night, and if you do manage to fall asleep, it’s likely to be a light sleep.

You can fight against this by avoiding stressors close to bedtime. Don’t read distressing news, don’t argue with someone on Facebook, don’t check work emails or think about that big project coming up. 

Try destressing practices instead, or at least avoid things that may cause you stress before bed. Your body and mind will thank you.

Control Your Room Environment

Your bedroom can play a big role in the quality of sleep you’re getting. This includes aspects such as lighting, temperature, and even noise.

If your quality of sleep isn’t where it should be, consider turning out all the lights (if you leave any on at night, even a small lamp,) turning the temperature down a few degrees, and if needed, playing some white noise on a low volume.

Consider Ashwagandha Supplements

Herbal Pills

Natural supplements like ashwagandha are a great way to improve your amount and quality of sleep. As one of the most potent and effective adaptogens in the world, ashwagandha contains a number of aspects conducive for sleep, such as lowering stress hormones, regulating blood sugar levels, and reducing inflammation — all things that will definitely help you sleep better, and longer.

Taking an ashwagandha supplement on a nightly basis is an easy and simple way to aid your body’s sleep, while also receiving a number other benefits that carry over into your daily life.


Lack of proper sleep can have a variety of negative effects on your health that go well beyond merely feeling sluggish.

By following the steps outlined above, you can set yourself up for much better sleep ahead, something that can change your life for the better, including more energy, more awareness, and a better mood. Good night!






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