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How do I sleep better? Nighttime routine for optimized sleep

2 min read

Man sleeping in hammock

Did you know that over 40 million Americans suffer from chronic, long-term sleep disorders. Insomnia, circadian rhythm disorders, sleep apnea, narcolepsy, night terrors, sleepwalking and snoring are causing serious challenges and long term health complications. According to the National Health and Nutrition Examination Survey, almost 10 million of those people use prescription sleep drugs and more than 65% of the adult population have tried some form of over the counter synthetic sleep enhancer.

There is no doubt that something is wrong with this picture. Sleeping is meant to be as natural and effortless as breathing, but with the modern way of life this isn't the case. Stress, poor diet, lack of exercise, artificial lighting and electronics all affect our body's ability to shut off and regenerate properly.

Nighttime routine for better sleep.

There are simple solutions for better sleep.

  1. Eat a healthy balanced dinner– Eating whole, vibrant and naturally colorful foods such as vegetables, paired with good quality protein and wholesome fats will regulate your mood, energy levels and stress hormones.
  2. Move your body!The best kind of exercise is interval training, lasting around 30 minutes per session in total. Start off with twice a week at first and notice how much more energized you feel in the day and how much calmer you are at night. This type of exercise is known to increase melatonin levels, which are the brain chemicals that help you both fall and stay asleep.
  3. Turn off the bright lights at night! Bright artificial lighting messes up with our ability to wind down. We used to live in accordance with the sun, however with indoor lighting our bodies get mixed up and sent into overdrive as they strain to stay up past the natural rhythms. Dim indoor lighting is best for better sleep!
  4. Power down and unplug your electronics. Electromagnetic Frequencies (EMFs) are emitted from all of your plugged in electronics (i.e. phone, laptop, alarm clock, etc). These EMFs interfere with the frequency of our brains and cause strain on our bodies. Powering off your devices at least 2 hours before bed is an amazing way to bring your brain and body into a relaxed state of being.
  5. Reduce your stress.Take time each evening to wind down, relax, do some yoga, journal or drink a nice cup of herbal tea. Stress-reduction is key for getting a great night's rest.


Finally, to really optimize your sleep, we have created a top of the line natural health product that works in multiple ways. It helps with relaxation, facilitates falling asleep as well and staying asleep. Unlike the synthetic pharmaceutical sleep drugs, Dr. Dave's Best Sleep Wizarddoes not have the negative implications and side effects!


Sleep tight!!