Good sleep can be tricky.

It’s one thing to fall asleep, but it’s another thing entirely to stay asleep, and actually get the rest you really need for the next day. The consequences can be detrimental: not being able to stay asleep can result in drained energy, restlessness, and an inability to focus, taxing both mental and physical health. And none of us want that.

But luckily, studies show that there is a particular method one can take to maximize the potential to both fall and stay asleep, long enough to recharge one’s mind and body in a healthy way.

1. Exercise

Let’s start first with exercise. Those who start off their days with the proper amount of exercise — either 30 minutes running or cycling, for example — have been shown to have better and longer sleep, as a result of higher serotonin and less cortisol, which creates stress. Your body is naturally tired, making that ease to zzz’s seamless. 

2. Naps

Then let’s talk naps. You may be tempted to hit the hay throughout the day, for an early or late afternoon snooze. But beware! Some individuals who take naps, no matter what age, have reported less quality nighttime sleep. While the evidence is not entirely against naps, it’s worth testing out if you’re better or worse off with that nap you keep taking.

3. Caffeine

Moving on to caffeine. We are not here to tell you that coffee is ruining your sleep patterns. But we are here to tell you that the time you drink coffee could be ruining your sleep patterns. The going rule is that any cup of joe six hours before bedtime will negatively impact your sleep, keeping your body stimulated past when it should be. So cut the coffee at night.

And then there are natural energy supplements. Doctors often recommend natural supplements to those looking to get a better rest at night, as they are proven to boost hormones friendly to sleep, and calm your body as the night approaches. Our Dream EZ sleep aid blends together vitamins and minerals like Valerian root and chamomile to ease you into a healthy sleep cycle and combat sleep-related anxiety. Unlike many over-the-counter sleep aids, our supplement doesn’t aim to knock you out, but rather put you on track to a well-balanced sleep diet.

4. Schedule

Speaking of: we need to mention the schedule. Now that you’ve exercised, cut the caffeine, and taken your natural supplement, the time is approaching to fall asleep. One of the best tips that sleep experts recommend is developing a sleep schedule: a regularly occurring time that you go to sleep, and wake up. That will give your body a rhythm to follow each night. Make sure that schedule allows for seven to nine hours of sleep, and at least 30 minutes before bed, so you have time to unwind.

5. Get Comfortable

Now that you’re in bed, let’s get comfortable. Lower the temperature in your room to around 65 degrees, which is considered the most optimal. Find the blankets and pillows you love most, and slip into whatever clothes best suit your sleep. Try to turn off all electronics, as they can cause sleep-related anxiety in the middle of the night. Just… be.

6. Reading

And last but not least, read a book. We know that sounds simplistic, but it’s true: reading a book is the last part of this bulletproof method to fall asleep, and stay asleep. Why, you might ask? Because now is the time to shut off. And one of the best ways to do that is to dive into that novel you’ve been dying to read, or a magazine that you’ve had lying around. There’s a reason why children are read books before they go to sleep: it’s shown to promote longer sleep, and turn your brain off in a calming way. 

But to note: electronic books are not part of this equation; in fact, the light that they give off has been linked to melatonin reduction, which will make it harder for you to fall asleep and feel re-energized the next day. (We’re looking at you, smartphone users!) So a physical book is preferred. And after these steps, you’ll likely be asleep by the third or fourth page.

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That’s the end of our bulletproof method. If you notice, it doesn’t require anything artificial — no manmade sleep aids, no white noise machines, nothing. That’s because we here at EZ Lifestyle believe that you don’t need any of that for a good night’s sleep. Instead, you just need to ease your body and mind into a anxiety-free, comfortable place, that gives it the time and space to naturally fall asleep. 

The best part? You’ll notice major differences in your energy and anxiety levels, leading to greatly improved days and nights. You’ll be ready to tackle whatever tomorrow throws at you, and end the day with well-earned sleep. And that’s what it’s all about.