Journal

Hit reset with new sleep rituals. We all know that getting a good night's sleep is important (even bacteria sleep), but that’s often easier said than done. In fact, data shows sleep problems are increasing, with between 40-60 percent of adults lacking the solid 7-9 hours of sleep needed each night. If you’re having issues falling asleep, here are a few simple methods that can help you get the restful sleep your body craves:

1. Establish a consistent sleep schedule. 

Consistency is key! A regular morning and evening routine helps train your body to relax when it’s time to go to sleep and wake up feeling refreshed. Getting up at the same time every morning will also help you more easily fall asleep and keep a consistent bedtime.

2. Exercise regularly.

Feeling restless towards the end of the night? It could mean you didn’t let out enough daytime energy. Physical activity during the day helps increase your body’s natural ability to relax and get ready for sleep at night. Moderate exercise (such as walking, jogging, or swimming) can also help reduce stress and clear your mind before bedtime.

3. Avoid screens for 1-2 hours before bed.

Nighttime screen time can be detrimental to your natural sleep cycle. The blue light emitted from electronic devices can disrupt sleep cycles, leaving you high-wired with a confused circadian rhythm. Yet according to the National Sleep Foundation, about 90 percent of Americans regularly use an electronic device in the hour before they go to sleep.

4. Practice relaxation techniques.

Try simple deep breathing or the popular 4-7-8 breathwork. 1. Breathe in through your nose for four seconds. 2. Hold your breath for seven seconds. 3. Exhale through your mouth for eight seconds, and repeat. Data shows consistent meditation or breathwork can help folks fall asleep twice as fast.

5. Avoid alcohol and late-afternoon caffeine.

Experts say consuming at least one serving of alcohol or caffeine at least 6 hours before bedtime can disrupt your sleep patterns. These substances can lead to an overstimulated nervous system, making it difficult for your body to relax and sleep. Try drinking herbal teas such as earl gray or green tea for a gentle afternoon pick-me-up or a cup of chamomile or lavender in the evening for a gentle herbal come down.

6. Create a comfortable sleeping environment.

Your bedroom should be quiet, dark, and cool (ideally between 60-68°F) to provide the best sleep-quality environment. If you have trouble sleeping in a bright or noisy environment, consider black-out curtains, earplugs, or a white noise machine.

7. Add Solid Sleep to your nightly routine.

Filled with chamomile, California poppy, Hawthorne berry, cinnamon, cardamom, and Onda’s phytonutrient-rich Whole Hemp, this formula delightfully warms and easefully soothes you as it lulls you to sleep. Solid Sleep is formulated to support the nervous, cardiovascular, and digestive systems as they return to rest. With a hint of spice, we know Solid Sleep is a great addition to a warm cup of tea and your sleep routine.

By following these seven tips while establishing a consistent sleep regimen, you can improve the quality of your sleep and your overall life in more ways than you can imagine! There's no better time to start than tonight. Sweet dreams.