Tue, Sep 15, 20

What to Do Before Bed: A Guide to Optimize Your Sleep

* Verified by a US-based board-certified doctor.

If you regularly don't get the proper amount of sleep, it can throw off everything in your brain. You can have higher levels of stress, and it can be harder to concentrate throughout the day.

There are so many distractions in the world, and we are so used to multitasking that we constantly force ourselves to go beyond our limits without even noticing.

If you struggle with difficulty falling asleep or staying asleep, there are a handful of amazing natural remedies for sleep to explore! They are easier than you think, and they will help you wake up energized every single morning!

Reduce Blue Light

A significant contributor to getting the proper amount of sleep is light exposure. Increasing your exposure to sunlight or bright lights during the day keeps your circadian rhythm in check and is beneficial to your sleeping habits. 

However, having too much exposure to the light coming from screens can negatively impact your sleep. Screens, like TV's and cell phones, give off blue light. At night, this blue light affects your circadian rhythm by making your brain believe you are absorbing daylight.

Absorbing this light leads to a decrease in your brain's melatonin production, therefore making it more difficult for you to fall asleep.

One good way to avoid blue light late is to switch your screens to have a blue light filter. That way, you will absorb less blue light and have a much more restful night's sleep!

Drink Less Caffeine

Let's be honest; there's no way most of us can give up caffeine! It's what starts, and keeps us going on our busiest days! Drinking a cup of coffee or caffeinated tea can give you that boost you need to be at your best!

However, when it comes to getting a great night's sleep, there is a pretty clear window in which you should consume caffeine. Consuming too much caffeine can harm your sleep pattern.

It's been reported that caffeine stays active inside the body for about 6 to 8 hours. For the best possible sleep, try not to have caffeine 6 to 8 hours before bed. Your safest bet would be not to have it after 4 pm. Feel free to consume decaffeinated teas and coffee, if you have a craving!

Have you ever thought of having a drink alongside your morning coffee that will extend its effects? Try out this morning drink!

Have a Consistent Routine

Consistency is vital in so many aspects of life. The most important thing to keep consistent is your sleep! Your brain likes patterns, so creating a healthy sleep pattern will increase your sleep quality over time. 

It can be a difficult practice to wake up and fall asleep at the same time every day. With differing work schedules and social schedules, maintaining that consistency all week will take some work.

It is worth the effort, though. Studies have shown that inconsistent sleep routines can lead to a lack of your body's melatonin production

So, if possible, create a sleep schedule that is appropriate for your lifestyle and stick to it! Your body will thank you.

yellow clock in bed

Exercise Regularly


Speaking of consistency, having a regular exercise schedule can be essential to those who have difficulty sleeping. 

Exercise has been proven to significantly impact sleep quality, making it one of the best natural remedies for sleep! Studies have shown that exercising regularly can reduce time to fall asleep by half and increase total sleep time by nearly 18%!

One rule to follow is to try to complete your exercises while the sun is still up. While there is no proof that it's incredibly disruptive to sleep, exercise increases adrenaline and epinephrine levels. These two chemicals are stimulants, so having those taper off for a few hours before bedtime is beneficial. 

Take Time to Relax

Taking the time to wind down in the evening is an essential natural remedy for sleep. If falling asleep often gives you trouble, try to find a way to calm your mind and body before heading to bed. 

People find success in calming their mind by meditating or receiving a relaxing massage. You can also put on relaxing music or focus on reading a book. These are great ways for your body to fall into a relaxed state and aid your sleep quality!

You may even want to consider taking a hot shower or bath! Particularly in older people having a hot shower or bath about an hour before bed can help you fall into a deeper and more restful night's sleep!


woman using cell phone

Put Down Your Phone

I know, putting down your cell phone today is a hard feat! We are in constant communication, and there is endless information at our fingertips!

As we discussed earlier, cell phone screens produce blue light that can mess with your body's circadian rhythm. That's one of the most essential reasons to put away your phone.

Not looking at your phone is just the first step. It is highly suggested that whenever possible, you put your phone on silent or airplane mode, so it does not disturb you as you try to relax and fall asleep. Being pulled out of falling asleep can have adverse effects on your sleep quality. 

In some situations, it isn't possible to have your phone off, especially in case of emergencies. However, if possible, reducing the number of distractions and disruptions to your sleep is important for those who struggle with getting restful sleep.


Be Wary of Long Naps

Did you know that having a short nap during the day is part of your circadian rhythm? Humans naturally lose a bit of energy during the mid-afternoon hours. It can be extremely beneficial (if you have the opportunity) to take a power nap!

Taking a mid-day siesta that lasts about 20 minutes can increase alertness and productivity! While this practice is a great way to get energy mid-day and keep your body in its natural rhythm, there are a few things to watch out for.

Sleeping too long will put you into a deep sleep, which can have the opposite effect as a light nap. It can result in you being more groggy and tired than before. Also, you will want to make sure you nap right around lunchtime. Taking a late nap can make you less tired at night and create more difficulty falling asleep.

Make Your Bedroom Comfortable

Set the mood when you are ready to fall asleep. Too much light and noise pollution in the bedroom can make relaxing challenging, and diminish sleep quality. 

Make sure there aren’t too many lights in the bedroom coming from alarm clocks or various other lights. You also want to make sure your bedroom is an environment of comfort. Having too much clutter can be subliminally irritating and can cause sleep problems.

You want your bedroom to be a space that you find comforting and relaxing. That is going to make this one powerful remedy for a good night's sleep.

Optimize Your Productivity With Better Sleep

Better sleep means better productivity. Having a restful night's sleep can lead to a cycle of more productivity, less stress, and more energy to do the things you love. Having natural energy that doesn't lead to a mid-day crash can truly improve your quality of life

The vitamins in natural energy sources can have benefits in not only energy, but also mood, focus, and can decrease your stress levels! 

Magic Mind is a productivity energy drink that helps you stay focused without heavy sugars and harmful chemicals.

If you want to learn more about how Magic Mind’s product can help you stress less and sleep better, click here!

girl waking up

Final Thoughts

Making changes to your routine and what you consume are fantastic natural remedies for sleep. From changing when you exercise to changing when you look at your phone, these simple adjustments can make a world of difference. 

Also, watching what you consume can have significant benefits on sleep and daytime productivity! Remember to be mindful of what works for you and what changes you can make to give yourself the best night's sleep you've ever had. 

More Recent Articles

person drinking coffee and reading

Best Nootropics for Memory

* Verified by a US-based board-certified doctor. Today nootropics are an exciting topic for the enhancement of our cognitive processes. These processes include memory, focus, clear thinking, mood, creativity, and motivation. Nootropics have been found to improve thinking, increase energy, and give us an overall advantage in our mental capacity.  What are nootropics? The word, Nootropics, comes from a Greek word meaning ‘mind-turning.’ They are a class of substances, natural and synthetic, that have the ability to boost brainpower. They claim to enhance creativity, focus, and intelligence. ...

Keep Reading
a man looking at papers

Citicoline - What Is It And What Are The Benefits?

* Verified by a US-based board-certified doctor. Citicoline At a Glance Citicoline was initially developed in Japan to help combat the effects of stroke. In Japan and Europe, people use this chemical to improve brain function, thinking, and memory in those who recently suffered a stroke. Organically, citicoline is a brain chemical. It naturally occurs in the body, especially the organs.  In the US, citicoline is most commonly used as a dietary supplement and is given as an injection or taken by mouth.  Citicoline helps improve vision in those with glaucoma, combats age-related memory loss,...

Keep Reading
Top view of woman working on laptop

Have You Asked, "Why Can't I Focus?" Here's Why

* Verified by a US-based board-certified doctor. To be able to zero in on what we’re trying to accomplish is essential to getting stuff done. But our environments are full of distractions - within and without. It’s not just our world that is noisy and clamoring for our attention, but it’s also our minds. We often struggle with concentration because of internal chatter and distracting thoughts. So how can we get past this? We have to begin by knowing why we can’t focus.  What is focus? We inherently know what it means to focus. It means to direct all of our attention on a single activity or...

Keep Reading
Neurotransmitters passing dopamine

How To Increase Dopamine Naturally

* Verified by a US-based board-certified doctor. Inadequate dopamine levels are responsible for fatigue, lack of motivation, mood swings, memory loss, and addictive behaviors. It is the neurotransmitter responsible for productivity, focus, and motivation. It makes life more joyful and fulfilling. Let’s look at ways to increase our levels, naturally.  What is dopamine? The 85 billion neurons in our brains communicate with one another through chemicals called neurotransmitters. Dopamine is an essential neurotransmitter because it is associated with so much of our behavior and fulfillment of l...

Keep Reading
a happy woman

L-theanine: What Is It And What Are The Benefits?

* Verified by a US-based board-certified doctor. L-theanine at a Glance L-theanine is a non-essential amino acid, meaning humans do not naturally produce it. It also means it’s not necessary for our survival. However, taking L-theanine may positively affect chemicals in the brain, including serotonin and dopamine. We find L-theanine in certain mushrooms, black tea, and green tea. It is very similar to glutamate, an amino acid our body does produce used to carry nerve impulses to our brain. This chemical may help improve stress levels and mood. This compound is considered safe, though scient...

Keep Reading
Person looking overwhelmed

Having Brain Fog? Here Are Supplements That Can Help With Brain Fog

* Verified by a US-based board-certified doctor. Are you struggling to stay focused during meetings or continually losing your train of thought? You're dealing with brain fog. It's frustrating and causes you to be ineffective at whatever you're trying to do. But there is hope. Read on to find out what brain fog is, what causes it, and what supplements you can use to get rid of it. What is Brain Fog? Brain fog is characterized by forgetfulness, confusion, and a lack of focus and mental clarity. It is a sign of mental fatigue usually brought on by long-term stress, physical exhaustion, or ov...

Keep Reading