This post is sponsored by Natrol.  All opinions are my own.

When was the last time you got a full night of sleep?  Or even more magical – the last time you had a whole week with 7-9 hours of sleep a night?  I imagine there are maybe 2 people that can say it was recently…  Life with kids, a snoring husband, work, virtual school, etc. just doesn’t always allow for great sleep.  

Research by the National Sleep Foundation shows that 7+ hours of sleep per night equates to better health and performance, strong immune systems, and plays a key role in the ability to learn, solve problems, and maintain a healthy mental outlook.

As we come up on Daylight Saving Time (March 14th), we are also approaching Sleep Awareness Week.  I’ve teamed up with Natrol® Melatonin to help focus on ways you can get more sleep and better sleep! When we let a variety of factors consistently get in the way of a good night’s sleep, we can do more long-term harm than we realize.  Don’t put off better sleep for when the kids are grown; make it a priority and enjoy all the benefits of being well rested now!

8 Drug-Free Ways to Get Better Sleep

1. Create a Sleep Routine:
   Having an official bedtime isn’t just for kids. As adults, we need to establish a consistent sleep-wake schedule, too.  Aiming to get to bed at a set time each night and waking at the same time each day is the goal.  Set an alarm on your phone to remind you when it’s time to start getting ready for bed.
2. Avoid Bright Lights & Devices 60 Minutes Before Bed:
   I may have lost you here… but this is a heavily studied habit.  Put your phone into lower Blue Light mode at a set time each night (this is a feature on most phones under Display in your settings menu).  Turn off the TV and read an old school printed-on-paper book for a little bit.  
3. Exercise Daily:
   Getting up and taking even a short 10 minute walk has shown to help improve sleep quality.  Find a few extra minutes during your day to get up and move around.
4. Eat Light & Healthy Before Bed:
   I know that once the kids are in bed, you want to sneak some ice cream, but eating late snacks or meals and drinking alcohol before bed can cause sleep issues (and lead to weight gain but that’s a whole different post).  You don’t want your digestive system trying to ramp up when you are trying to slow down.  Snacks lead to increased insulin levels, increased energy and decreased melatonin levels.  
5. Create a Sleep Focused Bedroom:
   In the evenings, avoid turning on overhead lights and use a small lamp in your bedroom.  Use a sleep playlist with quiet classical, jazz, or other easy tunes to help take away stress.  Turning down the thermostat a few degrees also helps you prepare for sleep (and save a bit on the electricity bill).
6. Wash Off the Day:
   Taking an evening shower 1 hour before bed is a great way to start your bedtime routine.  It will help take away stress and calm you.  Plus you can’t be on a device while showering, so you can knock out two sleep routines at the same time.
7. Write Down Your Thoughts:
   My brain is usually what keeps me awake.  Taking a few minutes to write down things I need to do tomorrow, or journal moments from today is a great way to reduce anxiety and quiet down your thoughts.  I keep a gratitude journal on my night stand that also helps me focus on the good things from the day rather than any frustrations!
8. Take a Melatonin Supplement:
   As you start your sleep routine, or on nights you need a little extra help falling asleep, Natrol® Melatonin can help you fall asleep faster and stay asleep longer.+  For me, on nights when I have a lot on my mind or don’t follow my bedtime routine, this is a huge help.  Instead of lying in bed watching the clock, I take one fast dissolve Natrol® Melatonin and I’ll be asleep quickly.

What Melatonin Should You Try?

When I first got married, my husband would take Melatonin occasionally, but I was always afraid to try it.  If I take a sleeping drug, I’m out for two days, and I misunderstood, thinking Melatonin was the same.  After a bit of research though I realized I was very wrong.  

Melatonin is naturally occurring in your body, serving as the body’s biological clock managing your sleep and wake cycles.  Your melatonin levels are affected by a variety of factors like high stress, age, using devices, and many other little changes in your routine.   Taking a Melatonin supplement is a drug-free way to help increase your melatonin levels and help you fall asleep.† 

Natrol® Melatonin is the #1 drug-free sleep aid brand^ in America with a range of melatonin products to help establish normal sleep patterns to give you a more restful sleep and in turn, better overall health.†  

I now take Natrol Melatonin as needed (I still need to work on tip #4 and on when to stop drinking coffee and caffeine tea) – and it has worked wonders to help me fall asleep faster and wake up rested in the morning.+  

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