5 Steps to Better Sleep

The right amount of sleep will help you be more productive. Entrepreneurs often think that if they are sleeping, that they are wasting precious time. Successful entrepreneurs know that sleep is what helps keep them successful. Sleep is your body's time to recharge. Here are our five steps to better sleep:

1. Journal: How do you feel? Record your sleep patterns and how you feel in order to determine what the right amount of sleep is for you. This varies greatly from person to person. The old 8-hour rule does not hold true. Some people thrive on just 5 hours (say midnight to 5am); while others do best sleeping 10 hours (say 11pm-9am). Find out the right sleeping amount and timing for you (sun cycles, and circadian rhythm also play a part). Many people require more sleep in the Winter than they do in the Summer. Listen to your body and adjust accordingly.
2. Create a routine or sequence. Having a bedtime ritual will help your body know when it needs to start shutting down for sleep. Taking a walk after dinner helps your body to digest your food properly. Some people may opt for some evening yoga to relax. Taking a hot bath raises your body temperature; in the action of falling asleep your body temperature is dropping, so by raising it then going to lay down your initiating falling asleep. You can also relax by reading a "real" book; like a paper one. Things to avoid at bedtime include: electronics like TV, computers, personal devices (blue light stimulates the brain), intense cardio (for at least 3 hours before bedtime), and greasy/high-fat foods that will delay your stomach emptying.
3. STOP Stressing. If only it were that simple, right? "A man who suffers before it is necessary suffers more than necessary." -Seneca Try stress management techniques like yoga or deep breathing. We are also huge fans of visualization; and writing down your thoughts (so they don't keep repeating in your head).
4. Sleep Supportive Foods: Maybe you remember your Mom giving you warm milk before bed. Maybe Chamomile tea does the trick. Who has ever eaten a bowl of cereal before bed? Fortified cereals, fish, chickpeas (think hummus), and bananas are high in B6. Vitamin B6 is important in your body's production of Melatonin. Melatonin regulates your sleep cycles; so it helps you fall asleep and stay asleep. Tart cherry juice is high in Melatonin so can be a great addition to your night time routine. Research suggests that a lack of Calcium  makes it difficult to fall asleep. Milk, yogurt, kale, and collard greens are high in Calcium and may also be sleep supportive.
5. Sleep Supportive Supplements: A few of our favorites are Melatonin, Magnesium, Theanine, 5-HTP, and various blends. Melatonin can be found in doses ranging from .5mg to 10mg (try a small dose and slowly increase to see what amount it right for you; this varies greatly from person to person). Magnesium promotes nervous system relaxation; when your nervous system is relaxed you will find it much easier to fall asleep. We like Magnesium Glycinate as it is easiest on the digestive system (poorly absorbed forms can cause loose stools); or Natural Balance CALM which is a powder magnesium citrate you can make a tasty warm drink out of. Theanine and 5-HTP are precursors to Serotonin which is a precursor to Melatonin. Our favorite blend is called Tranquil Sleep by Natural Factors; it contains Melatonin, 5-HTP, and SunTheanine in a delicious chewable (so it acts fast).

What are your tips and tricks for getting a good nights rest? Please share them with us by commenting.