5 Steps To Get The Sleep You Deserve

5 Steps To Get The Sleep You Deserve

Getting enough quality sleep can be challenging in our our fast-paced, tech driven world. Often times it seems as though there’s not enough hours in the day to get everything done, and once bedtime rolls around it can be difficult to unwind. However, sleep is one of the most important ways to support healthy brain function and maintain physical health.  If you have been struggling to fall and stay asleep, try these tips.

Soak before bed

If it’s tough to fall asleep at the end of a full day, a nice soak in a hot tub or bath can be the perfect way to relax your body and mind. Try setting a calming environment by dimming the external lights, setting the jets to a comforting level, or lighting a candle. Turning on the fountain in your hot tub can offer a tranquil experience similar to the sounds of a Zen garden. After about 20 minutes in this environment, it’s likely you’ll be ready to melt into your pillow.


Avoid screens 1 hour before bed

Let’s be honest, most of us have a favorite show to stream or enjoy scrolling through social media to unwind from the day. It’s a great way to forget any lingering stresses.  Sometimes the blue light from those screens prevents our brains from actually shutting down, making it difficult to fall asleep. Try reading a book instead of watching screens, or if you must indulge in pre-bed screentime, invest in blue light blocking glasses and wear them while you watch.


Set your circadian rhythm

Circadian rhythms are physical, mental, and behavioral changes that follow a 24-hour cycle. In other words, your body and mind respond to the natural rhythm of light and dark throughout the day. Setting a regular bedtime and waking time will help your routine. In addition, if you allow your eyes to be exposed to natural sunlight within the first 20 minutes of waking up it can help your rhythm.  Learn more about how to time light, food, & exercise for better sleep by Dr. Andrew Huberman here:



Create a good sleeping environment

Improving your quality of sleep can be as simple as setting a comfortable, cool temperature in your bedroom or investing in some black out curtains to make it extra dark. You can try putting on some white noise as well.


Drink a calming tea before bed

Sometimes a soothing tea or calming supplement can hit the spot when it comes to settling before bed. Avoiding alcohol before bed can help improve your quality of sleep as well.

These are just a few suggestions to help you find the quality sleep needed to maximize wellness in your life. Looking to take your sleep habits to that next level? Your local Freeflow Spas dealer is your “wellness consultant,” helping to connect you with the correct spa for your needs. Request pricing from your local dealer to start your wellness journey here.

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