How to Have the Best Sleep of Your Life
Getting quality sleep isn’t just about hitting the pillow at the right time—it’s about creating a routine that promotes deep, restorative rest. Here’s how to optimize your nighttime habits for the best sleep of your life. (Bonus: Products marked with an asterisk have an exclusive discount—see the bottom of this page for details!)*
1. Set the Stage for Relaxation
Power Down Electronics One Hour Before Bed
Blue light from phones, tablets, and TVs suppresses melatonin production, making it harder to fall asleep. Turn off all electronics at least an hour before bed to allow your brain to wind down naturally.Meditate or Pray
Calming the mind before bed is crucial for deep sleep. Whether you prefer guided meditation, prayer, or simply sitting in silence, take a few moments to relax and clear your mind.Take a Bath with Epsom Salts and Essential Oils
A warm bath about 30 minutes before bed can signal to your body that it’s time to rest. Adding Epsom salts and essential oils like lavender or chamomile helps relax muscles and calm the nervous system. Rowe Casa Organics* has great options for both!Read a Book
If baths aren’t your thing, consider reading a book instead. A physical book (not an e-reader) can help shift your brain into relaxation mode.
2. Create a Comfortable Sleep Environment
Choose Breathable Bedding
Your bedding can make or break your sleep quality. Opt for bed linens made from natural materials like cotton or bamboo to help your body regulate temperature and stay comfortable all night long.Block Out All Light
Even small blinking or glowing lights from electronics can disrupt melatonin production. Use electrical tape stickers to cover bright lights from baby monitors, air purifiers, or excessively bright alarm clocks. Consider blackout curtains if necessary.Keep It Cool
The ideal sleep temperature is around 68°F. Turn down the heat, open a window, or use a fan to keep your room comfortably cool for deeper sleep.Try a Weighted Blanket
A weighted blanket can provide deep pressure stimulation, which has been shown to reduce anxiety and promote better sleep. If you struggle with restlessness, this might be a game-changer.
3. Fuel Your Body for Sleep
Cut Caffeine Early
Caffeine has a half-life of about five to six hours, meaning that an afternoon cup of coffee can still be lingering in your system at bedtime. Avoid caffeine after 1 PM for better sleep. For great decaf coffees, I like the options from Seven Weeks* and EquiLife.Skip Late-Night Snacking
Eating too close to bedtime can disrupt your sleep quality, especially if you consume sugar or processed foods. Aim to stop snacking at least three hours before bed to allow your digestive system to rest. If you're hungry, try a protein-rich snack like a handful of cashews or a beef stick.Eat Melatonin-Rich Foods
Instead of relying on melatonin supplements, try incorporating natural sources of melatonin into your diet, such as cherries, walnuts, bananas, and tomatoes.Use Magnesium for Relaxation
Magnesium is a powerful mineral that supports relaxation and sleep. Try topical magnesium rubbed into your legs before bed—brands like Rowe Casa Organics* and Earthley offer high-quality options.Sip on a Sleep-Supporting Beverage
Drinking a calming beverage before bed can signal to your body that it’s time to wind down. Herbal teas like chamomile, valerian root, or passionflower work well. Rowe Casa Organics* offers relaxing teas as well as Tart Cherry Sleep Support juice, which promotes the body’s natural melatonin response for restful sleep! Another great option is the Just Ingredients* Nighttime Relax drink, which is designed to promote restful sleep.
4. Clear Your Mind Before Bed
Journal or Make a To-Do List
Ever find yourself lying in bed with a racing mind? Journaling or making a to-do list for the next day can help get thoughts out of your head so they’re not swirling around while you’re trying to sleep.Prep for the Next Morning
A smooth morning starts the night before. Set out your coffee cup, choose your outfit, and prep anything else you need for the next day. This small habit can bring peace of mind and help you fall asleep easier, knowing your morning will be stress-free.
5. Consider a Sleep Protocol and Targeted Supplements
If you’ve tried everything and still struggle with sleep, a personalized sleep protocol and targeted supplements may help. Consider working with a practitioner to find the best approach for your body’s needs.
Check out the sleep protocol from EquiLife for additional support or get to the root cause of your stress and sleep concerns by doing an at-home functional lab test!
Incorporate naturally calming supplements like BodyBio’s Calm* or Supreme Nutrition’s Albizia Supreme*-available from my Doctor’s Supplement Store.
Final Thoughts
Deep, restorative sleep isn’t just about an early bedtime—it’s about building a nighttime routine that works for your body and mind. Sweet dreams!
*Discounts + Links ⬇️
Bath Powder + Essential Oils
Deep Sleep Bath Powder from Rowe Casa Organics - Use promo code WELLDESIGNEDHEALTH for 20% off.
Sleep essential oil and Deep Sleep Salve from Rowe Casa Organics - Use promo code WELLDESIGNEDHEALTH for 20% off.
Organic Decaf Coffees
Seven Weeks - Use promo code WDH for 10% off.
Magnesium
Cream, gel, or spray from Rowe Casa Organics - Use promo code WELLDESIGNEDHEALTH for 20% off.
Good Night Lotion from Earthley
Relaxing Drinks
Herbal teas like Sleepy and Calming from Rowe Casa Organics - Use promo code WELLDESIGNEDHEALTH for 20% off.
Tart Cherry Sleep Support from Rowe Casa Organics - Use promo code WELLDESIGNEDHEALTH for 20% off.
Night Time Relax from Just Ingredients - Use promo code TheresaKasper for 10% off.
Supportive Sleep Supplements + Labs
Sleep Protocol from EquiLife
Stress and Sleep Functional Lab Test from EquiLife
Calm from BodyBio - Use promo code WELLDESIGNEDHEALTH for 15% off.
Albizia Supreme from Supreme Nutrition - Available from my Doctor’s Supplement Store for 10% off after creating your account.
Disclaimer: The sleep products and recommendations mentioned are for informational purposes only and are not intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before trying new supplements or sleep protocols to determine what is best for your individual health needs.
