The Perfect “Recipe” for Sleep

This post is sponsored by Natrol, but the content and opinions expressed here are my own.

While we all know that sleep is crucial to our health and it’s important that we prioritize quality sleep, it can sometimes be tough to get our bodies to cooperate with us. Despite trying to get to bed an hour earlier, sometimes it leads to laying there in bed wide-awake, just wishing for sleep! But lack of quality sleep can lead to decreased cognitive function, energy levels, and negatively affects our hormonal health.

Everyone’s least favorite “holiday,” Daylight Savings Day is coming up on March 13th of this year, when we *spring* forward an hour and lose an hour of our day. Did you know that fatal car crashes increase by 6 percent the week following daylight saving time, due to the sleep deprivation caused by Daylight Saving Time’s time change?

To help offset that time change sleep deprivation, it’s ideal to prioritize your sleep in the days leading up to Daylight Savings Time– so here’s my little recipe for success on how to get that good rest ahead of the time change, so your body is well-supported!

Create your “sleep space haven”

No, I don’t mean fancy pillows or expensive sheets (although cozy, soft bedding never hurts!)-- what I mean is setting up your sleep space for success! Having your bedroom be dark at nighttime (shades drawn), a decluttered space for no distractions, and technology (aka no stimulating blue light) stowed away an hour before bed.. The only purpose of your bed area/bedroom should be sleep and rest, so try to avoid working in bed or watching TV in bed!

Use sleep-supporting remedies

Melatonin

Melatonin is the “sleep hormone” your body naturally produces in your brain, and helps regulate your sleep-wake cycle. Supplementation with melatonin can help support your sleep†, especially if you have trouble falling asleep and staying asleep. † I use Natrol Melatonin Gummies, which help you fall asleep faster and stay asleep longer for more quality sleep† and is best taken 20 minutes before sleep. Unlike other sleep aids, Melatonin supplements are non-habit forming because they’re 100% drug-free too! I love Natrol’s gummies because they’re also gelatin-free (+ vegetarian), free of artificial sweeteners, and non-GMO.

Herbal Teas

Herbal (caffeine-free) teas, especially those with Chamomile, Valerian Root, or Lavender, are great for helping your body wind-down for sleep. Chamomile, Valerian Root, or Lavender are all herbal remedies that have been around for years to support sleep and feelings of calm relaxation.

Mindful Daytime Habits

Exercise and consistent movement help regulate your circadian rhythm, which helps lead to a more natural wake-sleep cycle that primes your body for sleep at night. Getting some movement in, especially in the sunshine, during the day is a great habit to integrate.

Despite me being a huge coffee lover, I’m also well-aware of the detrimental effects on sleep that having too much caffeine and especially having caffeine too late in the day can have. Try to keep caffeinated beverages to the morning hours prior to noon!

Hope all of these tips help you “spring forward” feeling refreshed!

†These statements have not been evaluated by the Food and Drug Administration. The product is not intended to diagnose, treat, cure or prevent any diseases.