1. Wake up and go to sleep at the same time each day

Routine is extremely beneficial for normalized sleep patterns. Biologically, humans resonate with consistency, so maintaining regularity in a sleep schedule is highly correlated to increased deep sleep.  

2. Create a stress-free environment

Your bed (and bedroom) should be as comfortable as possible, so you’re more inclined to be excited for sleep. This means dimming the lights and adjusting the temperature (cooler is better, as you’re more likely to wake up from being too hot!) In addition to these essential steps, deep-breathing exercises or meditation can help to eliminate worrisome thoughts, allowing you to feel calm (and eventually, sleepy). 

3. Limit caffeine and alcohol consumption

Back-to-back morning meetings – and three coffees deep – it’s no mystery why you can’t fall asleep in the evening. Limiting caffeine consumption allows your brain activity and alertness to decrease when you’re tired. In fact, if you can coax yourself into getting good night’s rest each evening, chances are you won’t need to rely on all those cups of coffee during the day. You could say it’s quite the Catch-22! 

Alcohol is an equal culprit in preventing high-quality sleep. Alcohol is responsible for disrupting healthy sleep patterns and minimizing the brainwaves that make you feel rested in the morning. Although a glass of wine may help you sleep better initially, there’s a greater chance that you’ll wake up in the middle of the night, once its effects have worn off. 

4. Maintain regular exercise (with plentiful time before bed)

Studies have shown that adults who partake in physical exercise 3-4 times a week are more likely to increase their quality of sleep. Exercise is vital to activate (and tire) your muscles and joints throughout the day, but it is imperative that this exercise is done earlier in the day to avoid heightened adrenaline and restlessness before bed.  

5. PHARMAFREAK®

Even with all of these methods, sometimes you still may find yourself having trouble falling asleep. To improve sleep quality and promote relaxation, GH Freak 2.0 is there to help with a synergistic combination of ingredients to support and maintain natural hormones. Let’s get FREAK-y tonight!

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