5 Tips to Help You Fall Asleep and Stay Asleep

Sleep is something that is often overlooked when it comes to health. Many people focus heavily on fitness and nutrition but also need to prioritize good quality sleep. 

Sleep is regulated by the circadian rhythm. Your behaviors and routine can affect your circadian rhythm. 

What is the Circadian Rhythm?

The circadian rhythm is a complex, biological process that follows a roughly 24-hour cycle. It affects several functions of the body, including sleep, hormone production, body temperature, and mood.

This internal clock is synchronized with the external environment, primarily through exposure to light and darkness. When your circadian rhythm is in sync, your sleep quality is improved, cognitive function is sharper, and mood is better.

If you struggle to fall asleep and stay asleep, consider these 6 tips that can help regulate your circadian rhythm.

1. Natural Light Exposure

Your circadian rhythm is heavily influenced by light exposure

To support good quality sleep, spend time in the sun each morning shortly after you wake up. Don’t wear sunglasses, because you want the sunlight to reach your retina. 

This helps regulate your body's internal clock and supports the production of the sleep-inducing hormone melatonin.

2. Create a Disciplined Sleep Routine

A consistent sleep routine is key to quality sleep. It also helps to train your brain and body to fall asleep at the same time every night. 

Consider a bedtime ritual to signal to your body and brain that it’s bedtime. This can include taking a shower, an evening skincare routine, reading a book, or brushing your teeth. Whatever it is, just make sure it’s the same steps in the same order each night. 

Sleep and wake times are also important. Going to bed at the same time every night helps anchor your circadian rhythm. 

You should also wake up at the same time, even on weekends. Consistency reinforces your body's natural sleep-wake cycle, making it easier to fall asleep and wake up refreshed.

3. Optimize Your Sleep Environment

Your sleep environment can affect the quality of your sleep. The temperature, brightness, and noise in a room can determine how well you sleep and whether you wake up multiple times throughout the night. 

The best room temperature for sleep is approximately 65 degrees Fahrenheit (18.3 degrees Celsius). This may vary by a few degrees from person to person, but most doctors recommend keeping the thermostat set between 60 to 68 degrees Fahrenheit (15.6 to 20 degrees Celsius) for the most comfortable sleep.

Using black-out curtains to darken your bedroom can also improve sleep. If you have any devices or alarm clocks that exhibit light, cover or unplug them. It can also be helpful to play white noise while you sleep if you live in a noisy area or have noisy neighbors. 

4. Limit Caffeine Use

Try to limit caffeine use and consume your last caffeinated beverage at least 8 hours before bedtime. Caffeine too close to bedtime can disrupt sleep and affect your circadian rhythm. 

If you're taking a pre-workout supplement containing caffeine, make sure you’re taking it at least 8 hours prior to bedtime. If you opt for a stimulant-free pre-workout supplement, you can incorporate it later in the day without disrupting your sleep cycle.

5. Take a Supplement That Promotes Calm

Many people have trouble shutting their brains off when their head hits the pillow. 

If you have a “loud brain” that starts rattling off to-do lists or replaying events of the day when it’s time for your nightly slumber, consider taking a supplement that promotes a sense of calm.

Our natural sleep aid supplement, Naked Sleep,  is designed to help usher in restful nights of uninterrupted quality sleep.

GABA, L-Theanine, melatonin, and other time-tested herbs work synergistically to promote deep sleep for optimal recovery, hormonal balance, and immune function.

Why is Sleep So Important?

Getting enough good quality sleep is crucial for numerous aspects of overall health and well-being. Here are some key reasons why quality sleep is important:

  • Physical Recovery and Cellular Repair - During deep sleep, your body goes through essential repair and restoration processes. Sleep triggers the release of growth hormones that aid in repairing and rebuilding tissues. This is essential for maintaining healthy skin, muscle, and other body structures.
  • Cognitive Function - Sleep is closely linked to cognitive functions such as memory consolidation, learning, problem-solving, and decision-making. Adequate sleep helps improve concentration, focus, and overall cognitive performance.
  • Emotional Health - Sleep plays a significant role in regulating mood and emotional well-being. Insufficient sleep can lead to increased irritability, mood swings, and a heightened susceptibility to stress, anxiety, and even depression.
  • Metabolic Health - Sleep influences the regulation of hormones that control appetite and metabolism. Poor sleep patterns can disrupt these hormonal balances, potentially leading to weight gain, obesity, and an increased risk of metabolic disorders like diabetes.
  • Heart Health - Chronic sleep deprivation has been linked to an increased risk of heart disease, high blood pressure, and other cardiovascular issues. Quality sleep supports cardiovascular health by allowing the body to rest and recover adequately.
  • Immune System Support - During sleep, the immune system produces cytokines, proteins that help combat infections and inflammation. A lack of sleep can weaken the immune response, making the body more susceptible to illnesses.
  • Longevity - Studies suggest that consistently getting adequate and high-quality sleep is associated with a longer lifespan and improved health.
  • Physical Performance - Athletes and individuals engaged in physical activities require sufficient sleep for optimal performance and recovery. Sleep aids in muscle repair, endurance, and coordination.


Prioritizing quality sleep is essential for maintaining physical, mental, and emotional health. Striving for consistent, restful sleep can contribute to a better quality of life, increased productivity, and reduced risk of various health issues. 

To fall asleep faster and stay asleep longer, implement a consistent bedtime routine with regular sleep and wake times. Avoid caffeine too close to bedtime, and consider taking a calming sleep supplement before bed.