We’ve all had those nights—tossing and turning, staring at the ceiling, wondering why sleep just won’t come. Good sleep is essential for feeling your best, but many of us struggle to get the rest we need. Luckily, improving your sleep doesn’t require a complete life overhaul. With just a few easy adjustments, you can make a big difference in how well you sleep. In fact, some well-known figures, like Arianna Huffington and LeBron James, have incorporated simple habits into their daily lives to improve sleep.

Here are five simple habits to help you fall asleep faster, stay asleep longer, and wake up feeling refreshed.

Create a Consistent Sleep Routine

One of the best things you can do for your sleep is to stick to a consistent routine. Going to bed and waking up at the same time every day helps regulate your body’s internal clock, also known as the circadian rhythm. When your body gets used to a set schedule, it’s easier to fall asleep and stay asleep.

Set a bedtime and a wake-up time that works for you—even on weekends. Try to wind down an hour before bed by dimming the lights, turning off screens, and doing something relaxing like reading or meditating.

Make Your Sleep Environment Relaxing

Your bedroom should feel like a peaceful retreat. Creating a calming space can have a major impact on your sleep quality. A cool, quiet, and dark room signals to your brain that it’s time to rest.

Invest in blackout curtains, use a white noise machine to block out distractions, and keep the temperature cool (around 60-67°F is ideal for most people). Make sure your bedding is comfortable and your pillows are supportive.

LeBron James, the NBA superstar, is known for his sleep discipline. He keeps his bedroom cool and dark to ensure a deep, restorative sleep that’s essential for his performance.

Limit Screen Time Before Bed

We’ve all heard it before—blue light from phones, tablets, and laptops can mess with your sleep. That’s because blue light tricks your brain into thinking it’s still daytime, which blocks the production of melatonin, the hormone that makes you feel sleepy.

Try to power down your devices at least 30 minutes before bed. Instead of scrolling through social media or watching TV, opt for a book, a podcast, or some light stretching.

Watch What You Eat and Drink

What you consume during the day can impact your sleep at night. Caffeine and alcohol, for example, can interfere with falling asleep and staying asleep. Heavy meals before bed can cause discomfort, making it harder to drift off.

Avoid caffeine in the afternoon and try to steer clear of heavy or spicy meals close to bedtime. Instead, snack on foods known to promote better sleep, such as almonds, kiwi, or a warm cup of chamomile tea.

Try Relaxation Techniques

Sometimes, our minds just won’t slow down, even when our bodies are ready for bed. This is where relaxation techniques can be a game-changer. Deep breathing, meditation, or progressive muscle relaxation can help calm your mind and prepare your body for rest.

Practice taking slow, deep breaths before bed to slow your heart rate and relax your muscles. You can also try guided meditations or simple yoga stretches to unwind.

Bonus Tip: Supplement Your Sleep Naturally

While these habits can go a long way in improving your sleep, sometimes your body needs a little extra support. That’s where natural sleep supplements come in. A high-quality sleep formula can help you fall asleep faster and stay asleep longer—without the grogginess the next day.

This week, take advantage of our BOGO Sleep Formula offer and double up on your best night's rest. Whether you're just starting to improve your sleep habits or need a little help along the way, this is the perfect time to give your body the rest it deserves.

Small Changes, Big Results

Improving your sleep doesn’t have to be overwhelming. By creating a consistent routine, optimizing your sleep environment, powering down your devices, watching what you eat, and trying relaxation techniques, you can experience better sleep naturally. These small changes can lead to big improvements in how rested, energized, and clear-headed you feel.

And if you need a little extra support? Visit us at any Kardish location or online to explore our sleep support products—now available in our special BOGO offer! Sweet dreams await.