Why sleep is non-negotiable
Everyone has heard the “8 hours a night” rule when it comes to sleep, right? Well, by the off-chance that you have not heard, that’s the recommendation for a daily night’s sleep. And honestly, 7 is the bare minimum recommendation by the CDC, but more than 7 hours a night of uninterrupted sleep is ideal (think 8-9 hours). Sleep is not just for immune health either. Sleep supports everything from mood, hunger/metabolism, energy throughout the day, digestion, hormonal support, skin, stress management, libido, workout performance and so much more! Sleep is the key for mastering the day and is FREE. How many times do you hear that word nowadays?
But, just like many people, I too have struggled over the years to manage my sleep routine and get more than just 6 hours. When I was in college, I was lucky to get 6 hours. And I am not going to lie to you, it took me years to re-regulate my nervous system and become more organized and mature about having a night-time sleep routine that I not only enjoyed, but was able to stick to 80-90% of the time.
So, here are my favorite recommendations for better sleep and also supplements to be aware of (please ensure that you always speak to your healthcare provider before adding in any supplements if you’re not sure about medications/interactions, etc.):
Keep a consistent sleep and wake time (free): Your body thrives on rhythm. Going to bed and waking up at roughly the same time every day, even on weekends, helps regulate your circadian rhythm so you fall asleep faster and wake up feeling more rested. Pick a wake-up time you can realistically stick to, then count backward to find your bedtime.
Get morning sunlight and dim the lights at night (free): Natural light within the first hour of waking helps set your internal clock, which supports melatonin production later that evening. Even 10-15 minutes outside with your coffee counts. In the evening, lower the overhead lights and put screens away 30-60 minutes before bed, since bright light tells your brain it's still daytime. If you have to do work on your phone/computer before bed, I recommend either using the “night time” mode on your phone or adding in an app to control the blue light such as “F.Lux”. Also, blue light glasses are great, but can become expensive, so I would recommend staying in the $15-20 dollar ballpark.
Make your bedroom a cool, dark sleep cave (free to low-cost): Most people sleep best in a cool room, around 65-69°F. Blackout curtains, a cheap eye mask, or a white noise machine or fan can make a big difference for uninterrupted sleep. If you can, keep your phone out of arm's reach so you're not tempted to scroll.
Build a wind-down routine (free to low-cost): Your nervous system needs a signal that it's time to power down. Try gentle stretching, a warm shower, journaling, reading a real book, or herbal tea like chamomile. It doesn't have to be fancy, just repeatable. Also try cutting off caffeine by early afternoon, since it can linger in your system for 8+ hours.
Magnesium (supplement): Magnesium supports muscle relaxation and nervous system regulation, and many people don't get enough from diet alone. Magnesium glycinate is a favorite for sleep because it's gentle on the stomach and well absorbed (magnesium citrate can have a laxative effect). A common starting range is 200-400 mg taken 30-60 minutes before bed. Start on the lower end and see how you feel. If you have kidney issues or take medications, check with your healthcare provider first.
Melatonin (supplement): Melatonin is the hormone your body naturally releases to signal that it's time to sleep. A supplement can be helpful for jet lag, shift work, or resetting your schedule, but more is not better. Start low, around 0.5-1 mg, taken 30-60 minutes before bed, and only increase gradually if needed (most people don't need more than 3 mg). It works best as a short-term tool alongside good habits rather than a nightly crutch. It can interact with certain medications, so check with your provider if you're unsure.
I hope that information helped you on your health and fitness journey! Have an idea or request for a blog? Be sure to email me at: Haley.PowerfulHippie@Gmail.com.
Happy Health!!
