Struggling To Sleep? Try This Foolproof Bedtime Routine

Struggling To Sleep? Try This Foolproof Bedtime Routine

Sleepless nights can be frustrating, but they can also be preventable. Getting into a regular sleep routine can help train your body for a good night's rest every evening. Try this nightly routine to promote good sleeping habits!

Disconnect from Your Electronics

Your bedtime routine should start about two hours before you plan to fall asleep. The first step is to shut off your devices.

Smartphones, TVs, and computers all emit blue light. Blue light from devices is reminiscent of the blue rays of a rising sun.

These rays put out wavelengths that penetrate our closed eyes while sleeping. They activate our pineal gland, which slows down the production of the sleep hormone melatonin, which wakes us up. That's why you should never scroll on your phone whenever you have trouble sleeping!

Cozy Up with Herbal Tea and A Good Book

Bill Gates reads before bed every night for one hour. If it relaxes Bill Gates to sleep, it could do the same for you!

Reading is a natural stress reducer. It takes your mind off of daytime worries and allows you to focus on a singular task.

Nothing beats reading a good book with a warm cup of tea. Set the tone for a relaxing night by filling your silk tea bag or steel tea infuser with Our Healing Tea.

Our Healing Tea is the perfect bedtime tea because it's enriched with all-natural botanicals that soothe the mind and body. 

It contains nettle leaf and plantain leaf, which help support a healthy nervous system. You'll also love the digestive benefits of its white oat bark, oat straw burdock root, and marshmallow root.

Stretch Out in Bed with Some Yoga

Yoga is an excellent way to tend to chronic pain that can wake you up in the middle of the night. It also promotes deep breathing techniques that calm the mind.

There's no need to get into wild backbends or power through a Vinyasa flow. A restorative or yin yoga routine would be perfect for getting your body ready for bed. In fact, you can do these yoga poses in your bedroom.

Here are some great poses to add to your bedtime yoga routine:

  • Wide-Legged Child's Pose (Place A Pillow Under Your Chest Vertically for A Super Comfy Pose)
  • Legs Up A Wall Pose (Or Up A Headboard!)
  • Reverse Pigeon (Great for Lower Back Pain)
  • Bridge Pose (Gives Spine A Great Massage Before Sleeping In Awkward Positions All Night)
  • Head to Knee Pose (Really Good for Activating Parasympathetic Nervous System)

    Unwind to Some Relaxing Music or ASMR

    Music activates neurons in our brain that boost relaxation. Studies involving patients with chronic insomnia found that classical music is the most effective genre in promoting restful sleep.

    If Beethoven isn't your jam, give your ears another form of audio pleasure. Try out autonomous sensory meridian response (ASMR).

    ASMR is sounds, chewing, or crunching noises that are recorded very closes to a microphone. When a listener hears these sounds, it triggers a response in the prefrontal cortex.

    This reaction creates a tingling sensation in the head and down the spine. Preliminary research suggests that ASMR may lower heart rate and increase relaxation.

    Find Peace Through Journaling

    Journaling is a fantastic way to end your day. It allows any thoughts or concerns rattling about your brain to be emptied onto a piece of paper. That way, you're not kicking ideas around all night long in your head.

    Also, what you journal gets stored in your subconscious. Through journaling, you might wake up with a fresh idea or new solution.

    Lastly, journaling is very therapeutic. It allows you to get perspective on bigger picture things. This type of introspection can help a person feel a sense of purpose, which can reduce the mental stress that causes sleep disorders.

    Sleep Tight with Sleep-Fast

    Tuck yourself in for the long haul with a proprietary blend of water-soluble melatonin and soothing botanicals, like lemon balm and chamomile flower. Say goodbye to your sleep problems with Tranquility Labs' Sleep-Fast Enhanced Melatonin Spray.

    This formula is optimized for maximum absorption. The mouth is highly porous, which allows for quick absorption. 

    Plus, the melatonin is water-soluble, allowing for seamless integration in the bloodstream. This all-natural sleep supplement complements natural hormone production and healthy sleep cycles. Simply spray in your mouth about 15-30 minutes before bed, and you’ll be cruising on Snooze Street. 

    Get A Good Night's Sleep

    With this nighttime routine, falling asleep will be easy. With Tranquility Labs' Sleep-Fast Enhanced Melatonin Spray, staying asleep will be, too!

    If you experience chronic insomnia, please consider consulting a physician. You might have underlying medical conditions, including sleep apnea, depression, or other health concerns. Never hesitate to get a check-up if your sleep problems continue to worsen.

    In the meantime, make little changes to your nightly routine to set the stage for restful sleep. Get off of your electronics and relax with tea and a good book. Work out any kinks and unwind mentally with some bedtime yoga.

    Free your mind with relaxing music or ASMR before journaling your thoughts. Lastly, spray some Sleep-Fast and turn off the night. You deserve this blissful sleep.

    Essential Takeaways:

    • Blue light from devices disrupts melatonin production
    • Reading and music can relax the brain for bed
    • Sleep-Fast is a non-habit forming way to support a restful night's sleep

    BONUS RECIPE: Bedtime Turmeric Tea


    • 1 tsp ground turmeric
    • 1 tsp raw honey
    • Pinch of ground black pepper
    • Pinch of ground cinnamon
    • 1 cup (8 oz/ 250 ml) unsweetened plant-based milk of choice (coconut, hemp, almond, rice)

    - Make a turmeric paste by mixing the turmeric, honey, cinnamon & black pepper together with a tiny bit of hot water.

    - Heat the milk in a saucepan or steam.

    - Stir through the turmeric paste.

    - Serve in a glass or mug and sprinkle with ground cinnamon.