I’m not going to tell you that you need more sleep. The truth is, you probably already know that. I want to talk instead about how…How to fall asleep faster, with more consistency, and enjoy deeper rest.
How you prepare for sleep can directly determine the quality of rest you get. It wasn’t until I had kids that I fully realized the importance of a solid nighttime routine. Not only for them, but for me too! Good sleep starts with a great wind down routine.
After going through a difficult sleep-deprived season as a young mom, I got serious about crafting and practicing a plan to facilitate truly restorative sleep. And after a few years of reaping the benefits of better rest, I want you to have the same!
Why Is Sleep So Important?
It’s easy to take sleep for granted, isn’t it? Maybe because it doesn’t cost money or because we do it every single night, we sometimes don’t approach it with the importance it deserves. Sleep is your easiest, least expensive, and most impactful move to resetting your brain and body health daily. Turns out, a lot happens when we sleep:
- Blood sugar is re-balanced
- Hormones, including hunger hormones, are regulated and balanced
- Inflammation is down regulated
- The body and brain’s deepest detoxification takes place
- Memory is strengthened, creativity is restored, and brain health is reorganized
- Restoration and healing of tissues happens
- Protein synthesis is improved
- Encourages healthier metabolic markers and immune function
On the other hand, regular sleep deprivation is associated with adverse health outcomes including weight gain and obesity, diabetes, hypertension, heart disease, stroke, and depression.
But even in the short term, lack of sleep leads to impaired immune function, poorer performance, and a negative cascade of hunger hormone regulation. Get this, research suggests after only a night or two of sleep deprivation, you will likely:
- Wake up with higher fasting blood glucose numbers
- Wake up hungrier (with an appetite preference for carbohydrate and fatty-rich foods)
- See higher post-meal (aka postprandial) glucose levels
- Experience decreased insulin sensitivity, suggesting impaired pancreatic function (source, source)
And How Much Sleep Do You Really Need?
So we know that sleep is important, particularly for metabolic health and blood sugar balance. But how much do we really need? Current evidence supports the general recommendation for obtaining 7 or more hours of sleep per night on a regular basis to promote optimal health among adults aged 18 to 60 years. (source)
Most of us know that. The real problem lies in making it happen…
Things That Hinder Sleep
Modern day living can sabotage sleep. Sometimes we don’t know it and can’t avoid it, but other times we’ve simply created poor sleep hygiene habits. Common sleep deterrents include:
- Blue light - especially from screens, it impairs the release of our “sleepy hormone” melatonin
- Lack of boundaries around technology - not only the blue light, but also the emotions of checking newsfeeds, work email, etc. too close to bed
- Eating too close to bed
- Poor blood sugar balance
- Caffeine - either too much or too late in the day
- Inconsistency - an inconsistent bedtime routine can lead to difficulty signaling to our body that it’s time to wind down
Be Well Bedtime Routine for Better Sleep:
Here’s the thing about a bedtime routine. You have to be able to do it when you’re really tired. If it’s too many steps or too complicated to carry out, it probably won’t become a nightly routine!
My routine has minimal steps, including only the necessary products that enhance my sleep or improve my well-being:
1. Be Well Magnesium (NOW AVAILABLE!)
I’m a supplement minimalist, but this one's non-negotiable. Multiple forms of highly absorbable magnesium to soothe your muscles, relax your brain, and nudge your body into that deep and restorative sleep. Also contains both L theanine and GABA for aided rest benefits. Shop Be Well Magnesium HERE!
2. Oneskin OS-O1 EYE* (use code BEWELL)
This peptide technology skincare has absolutely transformed my skin. To learn more about the science-backed results you can actually see, listen to my podcast with the founder right HERE.
3. Warm Beverage + Stainless steel tea steeper
A warm cup of tea, LMNT's Chocolate Medley or Be Well Protein Hot Chocolate is the best way I’ve found to stay away from late night snacking, and instead, enjoy sipping on something that calms cravings and promotes sleep.
4. Risewell + Tongue scraper
A hydroxyapatite, fluoride-free toothpaste and stainless steel tongue scraper are your non-toxic best buds for oral health.
5. Retainers + Mouth tape
It’s a vision - to be 40 and wearing retainers and mouth tape! But it’s too important not to do. As someone who has gone through braces once and Invisalign twice, I’ve learned the importance of wearing a retainer nightly to keep my palate wide and my teeth from shifting.
Mouth tape ensures I breathe through my nose at night, which promotes deeper sleep and oxygenation. For more on mouth taping, listen to my podcast with Breath author James Nestor.
6. Cozy Earth eye mask
One of the coziest eye masks I've ever worn! I bought it with my own money, and I loved it so much that when I lost it, I didn’t hesitate to buy it again. It really makes a difference for better sleep—perfect for blocking out light and creating that peaceful, relaxed environment. Highly recommend if you're looking to level up your sleep game!
More Tips & Resources for Better Zzz’s
Be Well Tips:- Use blackout curtains or an eye mask.
- Silence your cell phone or any bothersome noise generators. For optimal sleep, keep your phone out of the bedroom.
- Use a white noise sound machine.
- Eliminate or cover small lights from clocks, cable devices, or other electronics.
- Align your sleep cycle with the sun and moon. Get sunlight to your eyes during sunrise and sunset hours, and go to bed/wake up around the same time every day.
- Use your do not disturb and/or airplane functions on your cell phone.
- Stop using any devices with screens at least 1 hour before bed.
More Resources:
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- Be Well Podcast: From Blue Light to Sunrise: How Light Impacts Your Well-Being with Dr. Martin Moore-Ede
- Be Well Podcast: How to Counter Anxiety + Sleep Like a Baby with Andrew Huberman
- Be Well Podcast: Optimizing Sleep, Nutrition, and Exercise with Max Lugavere
- Be Well Podcast: Dr. Andy Galpin Empowers Busy Moms & Professionals with Time-Efficient Workout, Sleep Optimization & Nutrition Tips
- Clean Beauty Guide - For more on my skincare, including daytime and nighttime routines, my minimal product approach, and why I chose the products I did.
- Looking to optimize more than your sleep? My 10 Science-Backed Healthy Habits to Change Your Life will give you the momentum, motivation, and road map to get going.
*Please note, this page contains affiliate links, which means I may make a small commission at no additional cost to you if you purchase a recommended product via the link.
