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How we get 8+ hours of sleep every night

Good sleep is essential for a healthy and productive life. This guide will walk you through the steps to create a routine that promotes restful, uninterrupted sleep, using Sleep Stack products while also covering things to avoid that may disrupt your sleep cycle.

1. Establish a Consistent Routine

Maintaining a regular sleep schedule is key to improving sleep quality. By going to bed and waking up at the same time each day—even on weekends—you help regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.

How to structure your sleep schedule:

• Set an alarm for your desired wake up time.
• Wind down at the same time each night. If your goal is to get 8 hours of sleep ensure your wind down is at least 30 minutes before you need to be asleep. If this is 7 am then your wind down should start at 10 pm (if 6 am then 9 pm).

Wind Down

Set aside at least 30 minutes to an hour before bed to relax and unwind. During this time:

• Dim the lights or switch to candlelight to reduce exposure to blue light, which can interfere with melatonin production.
• Read a fiction book to engage your imagination and distance your mind from any stress or work-related thoughts. Fiction can be a perfect pre-sleep activity since it helps quiet racing thoughts without over-stimulating the mind.
• Hot shower or bath to relax your body and prepare for sleep.
• Ensure each night you wind down at the same time and follow your routine. This will allow your body to understand that it's time to sleep.

2. Supplements (Optional)

Some people find that supplements like L-theanine promote calmness and help ease into sleep. L-theanine is an amino acid commonly found in tea that is known for its relaxing properties without causing drowsiness during the day. If you're considering taking supplements, always consult your doctor to make sure they're right for you.

Magnesium L-threonate is a supplement that has been shown to improve sleep quality. It is a form of magnesium that has been found to cross the blood-brain barrier and may help improve sleep quality.

3. Nasal Breathing Techniques

When you feel sufficiently tired, head to bed and use mouth tape and nose strips to encourage nasal breathing. Nasal breathing has numerous benefits:

• It filters the air you breathe, helping to reduce allergens and other irritants.
• It promotes better oxygen absorption, which can help calm the nervous system and improve overall sleep quality.

Mouth taping can be a simple way to prevent mouth breathing during sleep, and nose strips can help keep airways open, especially for those who experience nasal congestion.

Our product, Sleep Stack, includes both mouth tape and nose strips, designed to promote healthier, uninterrupted sleep by encouraging nasal breathing. This bundle helps you achieve the optimal airflow and comfort while sleeping.

4. Minimize Disruptions

To further improve the sleep environment:

• Ear plugs: Use ear plugs to block out any disruptive noises, whether it’s from a partner, outside traffic, or other disturbances.
• Eye mask: Wear an eye mask to ensure total darkness. Even small amounts of light can interfere with your body’s melatonin production, which is crucial for deep sleep.

Sleep Stack comes equipped with high-quality ear plugs and a comfortable sleep mask to block out noise and light, ensuring your sleep is as undisturbed as possible. This complete bundle creates the perfect environment for deep, restful sleep.

5. Allow Sufficient Sleep Time

It's important to give yourself enough time to actually get the sleep your body needs. Plan for upwards of 9 hours between going to bed and waking up. This ensures that you’re allowing time to fall asleep and also achieve a full 8-9 hours of actual sleep.

6. Optimize Your Sleep Environment

Your bedroom should be:

• Cool: A cooler room temperature (around 60-67°F or 16-19°C) helps signal your body that it’s time to sleep.
• Dark: Invest in blackout curtains or sleep masks to eliminate light pollution from streetlights, electronics, or the moon.

Our Sleep Stack bundle includes an ergonomic sleep mask designed to block all light, paired with ear plugs to minimize distractions, so your room remains cool, dark, and quiet—an ideal environment for high-quality sleep.

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Things to Avoid Before Bed

Even the most optimized sleep routine can be sabotaged by certain habits. Avoid these common pitfalls:

• Alcohol: Drinking alcohol before bed might make you feel drowsy, but it actually disrupts your sleep cycle. Your body works to process the alcohol throughout the night, which can lead to restless or shallow sleep.
• Caffeine: Avoid consuming caffeine for at least 7 hours before bed. Caffeine is a stimulant that can stay in your system for hours and interfere with your ability to fall asleep.
• Electronics: Using your phone, tablet, or computer before bed can keep your brain active and increase stress levels. The blue light emitted from screens also delays melatonin production. Put your phone in another room if possible, and if you need an alarm, use a simple digital clock that only lights up when touched to avoid any anxiety from seeing the time constantly displayed.

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What to Do if You Can't Fall Asleep

Sometimes, even with the best routine, sleep can feel elusive. If you find yourself awake for more than 15 minutes, don’t stay in bed tossing and turning. Instead:

• Get up and leave your bedroom.
• Do something relaxing, like reading your fiction book, in dim lighting until you feel tired again.

This method helps keep your bed associated with sleep rather than frustration or restlessness.

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By following this routine and avoiding sleep disruptors, you can dramatically improve the quality of your sleep and wake up feeling refreshed. Consistency is key, so stick to the routine, and you'll start to notice the benefits in no time.

Don't forget, Sleep Stack is here to help with everything you need for a better night’s sleep—mouth tape, nose strips, ear plugs, and a sleep mask—all in one convenient bundle. Optimize your sleep with Sleep Stack today!