4 Ways To Improve Your Sleep

No more passing those precious night hours tossing and turning or staring aimlessly at the ceiling. Getting consistent, restful sleep is not only the key to better performance throughout the day, but it’s also the key to emotional and mental well-being. An effective and dependable sleep schedule can also stave off the dreaded afternoon energy slump

There is never a bad time to introduce new steps into your evening routine and set yourself up for optimal sleeping. From the tried-and-true approaches like avoiding blue light to new approaches like incorporating a calm drink mix with Perk Chill to help you relax, we have four simple steps to start improving your sleep right away.


1. Introduce a Sleep Drink into Your Routine

It is widely accepted that caffeine-fueled drinks like coffee or energy drinks close to bedtime can seriously disrupt your sleep schedule. However, did you know you can replace caffeinated beverages with specially crafted drinks for sleep instead? 

Perk Chill is a calm drink mix formulated with glycine to relax the body and improve your overall sleep quality. Not only does this calm drink encourage more restful sleep, but it also tastes amazing. With flavors like chocolate salted caramel pretzel and chai latte, you’ll wonder how you went so long without it.


2. Exercise or Move During the Day

You don’t need to go out and run a marathon every day to get better sleep. However, moving and staying active for thirty minutes daily will help your body burn excess energy and jitters. Going for a long walk, kicking a ball around, or playing with your children outside are all great ways to get moving and prevent restless tossing and turning at night.

Pro Tip:

If you are planning on strenuous cardio for your workout, try to accomplish this at least three hours before going to bed. Performing at a high intensity too close to your bedtime may end up having a negative effect, keeping you up longer as your body winds down post-workout.


3. Turn off Electronics and Avoid Blue Light

Bright screens during the day are harmless. However, bright blue light at night has been shown to have negative sleep effects. Activities like video games and watching TV can stimulate the brain instead of encouraging it to wind down. 

Rather than endlessly scrolling social feeds while in bed, try putting down electronics roughly an hour before you intend to go to sleep. Instead, try other screen-free evening activities like doing a puzzle or taking a warm bath. Perk’s Chill calm drink options make for the perfect relaxation companion to some nighttime reading or journaling.


4. Avoid Long Naps

While it may be tempting to sneak in an extra hour or two of sleep during the day, it is important to resist the temptation. While napping may help push you through a drowsy afternoon, it also affects your ability to fall asleep later that night. 

Where necessary, a short 30-minute nap can rejuvenate and reset your mind for the rest of the day without impairing your ability to get restful sleep later that night. Meanwhile, for those with busy schedules that do not permit a quick rest, an energy boost may be in order. 

Perk Energy offers a natural boost to revitalize your day without the excess sugars found in most energy drinks. With a nutritious blend of antioxidants, this energy drink can provide the perfect perk without interfering with your sleep schedule. Bonus! It also comes in the same great flavors as Perk Chill's sleep drink collection.

A woman sips a calm drink while laying in bed


Stick With It

Making changes to your sleep routine can be more challenging than it sounds. Whether you choose to unwind at the end of a long day with a relaxing drink for sleep or pull out your tennis shoes and get moving during the day, it is vital to set yourself up for success. Choose one or two changes at a time and fully focus on integrating them into your routine until they become a habit. Soon, you’ll be waving goodbye to restless nights.