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Tips to Better Sleep

While many consider physical activity and nutrition the two-headed dragon when it comes to peak health and performance, we tend to forget about the third - sleep.

A quality sleeping regimen is of the utmost importance, if not more important than consistent exercise and proper nutrition. Without a good night's rest, you immediately increase the risks of experiencing adverse side effects like poor performance, slower cognition, mood swings, hormone fluctuation, weight gain, depression, and more!

An improved sleeping regimen can provide immediate benefits.

Workaholics and the "grind life" are often put on a pedestal in today's digital age. However, this attitude can lead to poor sleep cycles, lack of rest and recovery, and, ultimately - burnout. Instead, we need to flip the switch on what is truly important to tackle life with a new vengeance.

Generally, 7-8 hours of sleep every night is the gold standard for optimal immune function and health, but that amount varies depending on age. Check the chart below to find out how much sleep you should get.

Healthy Sleep Habits for Your Heart by National Lipid Association

Benefits of Quality Sleep

Some of the benefits of a proper sleeping regimen are:

  • Reduced stress

  • Improved mood

  • Improved performance

  • Weight maintenance

  • Improved brain function

  • Improved mood

  • Lower health/blood markers

  • Stronger Immunity

  • Lower Risk of chronic disease

As you can tell, this list could be pretty lengthy. Above are just a few more main benefits we've come to understand.

So, how can one improve their sleep? Great question! Below, we'll offer some helpful tips you can implement immediately into your daily/nightly routines! Let's get into it.

Tips to Better Sleep

While we won't go into detail on every tip, below is a list of tips that you can begin to consider and, hopefully, implement:

  • Reduce light exposure before bedtime (especially blue light emitted by digital devices)

  • Avoid overconsumption of caffeine during the day (and avoid it all together closer to bedtime)

  • Go to bed at the same time and wake up at the same time every day (consistency is key)

  • Set your bedroom temperature to an optimal 70 degrees

  • Consider natural melatonin supplements, if needed

  • If you're a workaholic, schedule your day to END in the early evening (downtime and unwinding are key to a restful sleep)

  • Optimize your lifestyle by exercising regularly, eating healthy, and reducing stress)

  • If you struggle with sleep, avoid alcohol, sugar, and late-night screen time.

Advice from the National Lipid Association Clinician’s Lifestyle Modification Toolbox
Healthy Sleep Habits for Your Heart by National Lipid Association


The importance of sleep is undeniable by looking at the key role it plays in an optimal, healthy lifestyle. Study after study continues to pop up to verify this fact further. Hopefully, this article has enlightened you if you haven't considered it a crucial aspect of health. If nothing else, don't become overwhelmed or concerned. Choose two or three tips from the list above and try them.

You'll thank yourself later!


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