Sleep. We all need it, we all love it, and yet somehow most of us don’t get enough of it.  Between late-night emails, doom-scrolling, kids who apparently have personal vendettas against bedtime, and anxiety that decides to peak at 11:45PM, it can feel like you get a good sleep once in a blue moon. But this is where you need to reframe your thought process, because our sleep routine isn’t optional. It’s actual health care and it’s non-negotiable.

Why Sleep Actually Matters

Why are we even posing the question? We all know sleep matters, right? But - and here’s why this blog post exists at all - are you prioritizing those essential ZZZs? Sleep isn’t just about crashing out at the end of the day; it’s when your body gets some time to work on itself, your brain files away all that’s gone on from the day, and your emotions get a reset. Deep sleep repairs muscles, strengthens your immune system, and balances hormones. REM sleep helps your brain process emotions, consolidate memories, and regulate your mood. Which is why a lack of sleep makes you cranky, forgetful, and craving carbs like there’s no tomorrow.

Think you’re a “short sleeper” who can crush five hours a night and still function? Sure, maybe, but studies show that’s extremely rare. Most of us are just running on caffeine and sheer willpower, which isn’t exactly the recipe for longevity.

The non-negotiable sleep rule applies to kids too. They literally grow while they sleep. There’s a reason that you say your toddler needs a nap when they have a meltdown, it’s because they do. Teens need eight to ten hours, school-age kids nine to twelve, and babies twelve to sixteen.

The Real-Life Sleep Struggle

Here’s what sleep deprivation looks like in the wild:

• You wake up after eight hours, but your brain is still on “meh.”
• You’ve had four coffees before 10 am just to feel human.
• Your workouts feel like torture instead of self-care.

If that’s sounding like your general daily grind it’s because you’re biologically sabotaging yourself. And your body (aka YOU!) deserves more.

Sleep Hygiene for People Who Have Lives

Sleep hygiene is just a fancy way of saying: “here’s how to set yourself up for a decent night’s sleep without locking yourself in a soundproof room”.

• Consistent schedule: Go to bed and wake up at the same time daily. Yes, even weekends. We promise our body loves this kind of structure even if you might feel like you hate it to start with. Once you get used to it you’ll wonder how you ever did life any differently. Now that doesn’t mean you can’t have the odd weekend sleep-in, just don’t make it a habit.
• Bedroom environment: Dark, quiet, and cool is the way to go. Get yourself some blackout curtains and a fan or white noise to help drown out any noise if you’re at the whim of noisy neighbours and thin walls.
• Wind-down routine: Stretch, read, journal, meditate. You don’t have to do all four, choose one and stick with it, then add another when you feel like it. Even ten minutes of winding down is enough to trick your brain into “okay, time to sleep.”
• Limit stimulants: Leave the coffee, sugar, and alcohol for earlier in the day. That 9PM glass of wine isn’t doing your sleep any favors.
• Move your body: Exercise boosts deep sleep, but try not to turn your late night spin class into a cardio nightmare for your nervous system (and yep, we know spin class can be a nightmare in itself for some!)
• Track and adjust: Sleep logs or wearables like Fitbits are great for keeping track of where you’re at, they’re not there to check up on you or make you feel bad. Use them properly and you’ll find that they work.

Now, despite all of this, even with all the right habits, there will be some nights your brain just won’t chill out. It’s just how it is. But supplements can support you here big-time. Fast Asleep is a natural, science-backed supplement that combines Passion Flower, L-Theanine, and Reishi to help your mind quiet down, your muscles relax, and stress take a backseat. 

Why Sleep Is Serious Business

Lack of sleep is no joke. It:

• Raises blood pressure and risk of heart disease.
• Messes with appetite hormones, making you crave cookies instead of kale (... granted maybe kale wasn’t the alternative there, it’s an acquired taste).
• Slows immune recovery so your cold is going to last x3 times longer.
• Screws with your memory, focus, and emotional balance.

Skip a good night’s sleep and everything else suffers, i.e. your mood, energy, diet, and workouts.

What You Can Do Right Now

You don’t need to do anything drastic to improve your sleep. Start small:

• Turn off screens an hour before bed.
• Keep your bedroom cool and dark.
• Try journaling or stretching before sleep.
• Add Fast Asleep if your mind won’t quit.

The improvements will be small but noticeable. You’ll notice you fall asleep easier at first, then you’ll find yourself getting a good deep sleep again, and within a few months you’ll be waking up rested instead of dreading getting out of bed when the alarm goes off.

Remember: sleep isn’t just “rest.” It’s restoration, repair, and a reset button for your life. Treat it like the essential health care it is. Because when you sleep well, everything else just works better. You work better.

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