1. Keep your bedroom cool and dark

This is a non-negotiable and absolutely necessary to set your sleeping-self up for a successful night sleep. Turn down the thermostat, crack a window if needed, and get yourself some good curtains or a sleep mask. Although a bit more pricey, we also love the chili pad.

2. Establish a bedtime routine

Routines are a great way to build healthier habits. When done consistently, small cues can lead to major improvements in sleep. Try starting with a 3-part routine such as applying lavender essential oil, 5 minutes of stretching, and reading 1 chapter in a book. Other components of a sleep routine could include a short meditation, a hot shower, drinking a cup of tea, or journaling. 

3. Support your circadian rhythm

Get outside first the in the morning to let sunshine hit your face. This helps regulate sleep and energy related hormones. Avoid screen time before bed when possible as this can disrupt nighttime melatonin production. If you do need to be on a screen, try wearing blue light blocking glasses. 

4. Avoid sleep disruptors

Where are my caffeine addicts at? Yes, we all love a good coffee. But if you aren’t sleeping well, you need to cut caffeine after noon. Consider herbal tea or sparkling water with a protein rich snack instead for an afternoon pick me up. Alcohol is another common sleep disruptor. Consider reducing your consumption or try changing up the type or timing to see you notice improvement in your sleep quality. 

5. Assess your stress

Cortisol is a hormone released from your adrenal glands in response to physical or emotional stressors. It should be highest first thing in the morning and taper off throughout the day, finally reaching its lowest during the night as you sleep. If you’re finding yourself anxious at night or waking in the middle of the night with a surge of energy/stress, cortisol may be to blame.

6. Conquer night sweats

Right—easier said than done. If you’ve already tried step number one and are still finding night sweats disruptive to your sleep, it may be time to talk with your doctor about supplements or medications that can help. You may also want to consider investing in a Chili Pad which can help keep you cool and comfortable at night.