Struggling with sleep? Try these simple nighttime habits

Familiar with tossing and turning at night, waking groggy, and (inevitably) reaching for that extra cup of coffee? You’re not alone. Between the pull of social media and the pressures of hustle culture, sleep can often feel like a luxury instead of a necessity. But for both short-term and long-term health, sleep is absolutely essential. Let’s dig into why it’s fundamental and—more importantly—simple habits you can adopt to clock the zzZz’s you deserve!

Why is sleep so important?

We all know sleep is crucial. But understanding why might motivate you to embrace an earlier bedtime. Spoiler alert—it’s not just about feeling energized the next day. Sleep impacts our body and brain in ways we easily overlook.

• Hormone balance: A good night’s sleep keeps our hormones, like cortisol and melatonin, in check. Disrupted sleep can lead to hormonal imbalances that affect everything from weight and mood to irregular cycles.
• Cognitive function: Sleep helps us think clearly, make decisions, and stay productive. Without enough, we experience brain fog, impaired memory, and slower reaction times.
• Sugar cravings: When we’re sleep-deprived, our bodies crave quick energy—I.e. sugary snacks. In fact, you’ve probably noticed an uptick in your cravings for refined carbs after a poor night’s sleep! Consistent lack of sleep disrupts blood sugar levels, causing sugar cravings to skyrocket.
• Immune support: Sleep is vital for your immune system to function at its best. Those who are well-rested are better equipped to fend off colds, viruses, and even chronic diseases.
• Fitness performance: If you know, you know—trying to exercise after restless sleep is a struggle (in fact, we highly recommend gentle movement if you haven’t slep well!). If you want to lift heavy weights or have maximum endurace in your spin class, getting 7-9 hours of solid sleep is key. This also facilitates muscle recovery after your workout too.

Lack of sleep isn’t just about being tired. Over time, it can contribute to conditions like high blood pressure, heart disease, diabetes, and even mental health issues. The bottom line? Prioritizing sleep is prioritizing your health.

Tangible takeaways to improve your sleep—tonight! 

Ready to create a healthier, more restorative nighttime routine? Here are 10 tried-and-true habits to try:

1. Limit screen time. Blue light from screens interferes with melatonin production, the hormone that signals your body it’s time to sleep. Aim to power down your devices at least 30-60 minutes before bed.
2. Use ambient lighting. In the evening, switch to warm, dim lighting to create a calming atmosphere. This helps signal to your brain that it’s time to wind down. Himalayan salt lamps or LED candles are great options!
3. Keep your blood sugar balanced. Balanced blood sugar throughout the day can improve sleep quality. Focus on protein, healthy fats, and fiber in every meal to avoid those late-night cravings that could disrupt your rest. Hot tip: start your day with a savory, protein-forward breakfast and you’re less likely to experience sugar cravings throughout the day.
4. Sip chamomile tea. Chamomile is known for its natural calming effects. A cup of one of these teas about an hour before bed can ease you into sleep.
5. Take magnesium. Not only does our highly absorbable beeyavibe magnesium encourage relaxation and better sleep, but it also supports hormonal pathways. Wind down with one of these magnesium-rich mocktails.
6. Try aromatherapy on your pillow. Lavender, chamomile, and sandalwood are known for their calming properties. A few drops of essential oil on your pillow (or a diffuser in your bedroom) can promote relaxation.
7. Incorporate foods with tryptophan. Foods like turkey, eggs, and pumpkin seeds contain tryptophan, an amino acid that boosts serotonin levels—helping you feel calm and promoting restful sleep.
8. Prioritize a bedtime routine. To get the most bang for your buck, consistency is key. Going to bed and waking up at the same time every day (yes, even on weekends!) helps regulate your internal clock, making it easier to fall asleep and wake up naturally.
9. Create a cool, dark environment. Your bedroom should be a sanctuary. Keep it cool, quiet, and as dark as possible. Blackout curtains or a sleep mask can make a big difference.
10. Practice gratitude. Sometimes, restless nights come from a busy mind. Before bed, jot down three things you’re grateful for or try a short meditation to clear your head and relax your body.

Bonus sleep habits: Try a weighted blanket to create a cocoon-like feeling, set a “sleep alarm” in the evening to begin your wind down routine (helps with accountability), and draw a shallow bath with warm water to soak your feet before bed.

Sleep: Your secret weapon for well-being

In the pursuit of feeling our best, sleep is often the missing piece. And while it’s easy to dismiss it in favor of scrolling social media or clearing your inbox, you’re investing in better energy, mental clarity, and long-term health by getting more rest. When we sleep well, we set the stage for everything from increased productivity to balanced hormones, fewer cravings, and a stronger immune system. Remember, sleep is the foundation of your wellness journey—more is definitely more.