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Do you find yourself tossing and turning at night, unable to fall asleep? Or perhaps you're someone who succumbs to the allure of Netflix until the early hours of the morning?
In either case, it's worth taking a step back and asking yourself, “Do I have a structured sleep schedule?”
While it might sound boring, sticking to a consistent sleep routine can do wonders for your overall health and well-being. So today, we're diving into the importance of having a structured sleep schedule and sharing a few tips for developing healthy sleep habits.
Why is a Sleep Schedule Important?
First things first, why exactly is a structured sleep schedule so important? Our bodies love routine - it's how we stay regulated and in balance.
Similarly, our sleep needs to be consistent if we want to benefit from the restorative effects of deep sleep cycles. When we sleep, our brains perform important maintenance work, clearing out toxins and repairing cells. For this to happen, we need to give our bodies the opportunity to enter these deep sleep phases.
Unfortunately, constantly changing our sleep schedules can disrupt these cycles, leaving us feeling groggy and unrefreshed even after a full night's sleep.
In addition to the neurobiological benefits of a consistent sleep schedule, having a structured sleep routine can make falling asleep easier in the first place. When we follow a regular bedtime routine, our bodies start to associate these actions with sleep, signaling that it's time to wind down for the night. This can make it easier to fall asleep quickly and without too much trouble.
So, what are some tips for developing healthy sleep habits?
Tip 1: Count the Hours
First, determine how much sleep you need each night and try to stick to that window as closely as possible. For most adults, 7-9 hours per night is optimal.
Additionally, try to keep a consistent schedule - go to bed and wake up at the same time every day, even on weekends. This can help regulate your body's circadian rhythm, helping you feel more alert in the morning and more tired at night.
Tip 2: Less Screen Time
When it comes to winding down before bed, eliminate any screens for at least an hour before sleep - the blue light emitted by devices can disrupt the production of sleep-regulating hormones.
Instead, try reading a book, taking a warm bath, or sipping on some caffeine-free tea. Calming your mind and relaxing your body can help speed up the time it takes you to drift off.Tip 3: Taking Sleep Support Supplements
Using a quality sleep support supplement can make all the difference in the world—but two? Yep, you heard right! L-Theanine and Melatonin together are even better, as they support you around the clock and can amplify each other's effects.
L-Theanine is an amino acid known for supporting emotional balance*. And we all know, if you’re cool, calm, and collected, you’re more likely to be relaxed at bedtime. In addition, studies have also shown that L-Theanine supports concentration and focus during the day*.
Melatonin is naturally produced in the body and its job is to regulate regular sleep/wake cycles so you can wake up feeling rested and refreshed every day. However, our bodies release less of this sleep hormone if we’re stressed. Combined with the amount of time we spend in front of screens or stay up late some nights, it can throw off our circadian rhythm. Taking a melatonin supplement can support your body in unwinding and knowing it’s time to count sheep.Our suggestion? Take L-Theanine during the day to support a calm, focused state, then take melatonin at night 30 minutes before bed to promote better rest. Taking both will promote an easier transition into Dreamland and a brighter morning.
Better Sleep with EZ Melts
By developing a structured sleep schedule and sticking to healthy sleep habits, you can optimize your body's natural sleep-wake cycle, making it easier to fall asleep, stay asleep, and wake up feeling refreshed. Incorporate some of these tips into your nightly routine and see how they enhance your sleep experience.
We make it easy to try L-Theanine and Melatonin with our Essential Sleep Bundle, which brings you savings of 10% off retail price. Our supplements are non-GMO, vegan, sugar-free, and free from the nine most common allergens. We make it EZ to get the nutrition you need with our delicious supplements. Sweet dreams!