Primal Blog

We all know how important sleep is, right? When we don’t get enough of it, we feel sluggish, cranky, and struggle to be productive. But great sleep isn’t just about having the perfect pillow (though that helps!). It’s about setting up an environment that works with your body’s natural rhythms. The good news? You don’t have to overhaul your entire life to get better sleep—just a few small changes can make a world of difference.

So, let’s talk about how to optimize your sleep space and make the most out of every night. If you’re ready to get the best sleep of your life, let’s dive in!

Start with the Right Pillows and Sheets

Comfort is everything when it comes to sleep. If your pillow isn’t supporting your neck properly, or your bedding is too hot or too cold, your sleep quality will take a dive. Invest in an ergonomic pillow that aligns with your natural sleeping position to help with neck pain and encourage deeper sleep; and while we’re at it – stop sleeping on your belly! Sleep on your side or on your back! When it comes to sheets, linen or cotton are great choices—they’re breathable and will keep you comfortable all night long.

Now, let’s take it a step further: opt for organic bedding. Linen, cotton, or even silk sheets are not only incredibly comfortable, but they’re made from natural fibers that help reduce toxin load. Many conventional bedding options contain pesticides and chemicals that can disrupt your health, so switching to organic is an easy way to create a cleaner, healthier sleep environment.

Grounding: A Game-Changer for Better Sleep

Here’s something you may not have heard of before—grounding (or earthing). Sounds a little odd, right? But trust me, this is a powerful biohack that can help you sleep better. Grounding is all about reconnecting with the Earth’s natural energy, and it’s been shown to reduce inflammation, lower stress, and improve sleep. So take off your shoes and dig your toes in the dirt!

One way to incorporate grounding is by using a grounding mat while you sleep. It helps regulate your circadian rhythm and promotes relaxation. You’d be surprised at how much of a difference this simple addition can make to your sleep quality.

Mouth Tape: Strange But Effective

Alright, this one may sound a bit weird, but hear me out. Using mouth tape while you sleep can actually encourage nose breathing, which can drastically improve your sleep quality. Mouth breathing can lead to dry mouth, snoring, and restless sleep, but taping your mouth (safely, of course) helps you breathe through your nose instead.

Nasal breathing is key because it helps prevent snoring, improves airflow, and enhances oxygenation during sleep. You’ll wake up feeling more refreshed and energized. Give it a try—small hack, big impact.

Find Your Perfect Sleep Temperature

If you’re too hot or too cold at night, you’re not going to sleep well, no matter how tired you are. It’s important to find the right temperature for your body to naturally wind down. Aim for a cooler room—around 65°F (18°C)—because your body naturally lowers its core temperature to fall asleep, and a cooler room signals that it’s time to rest.

Ditch the Screens Before Bed

We all love a good scroll through Instagram before bed, but did you know that blue light from screens messes with your sleep? It suppresses melatonin, the hormone that helps you feel sleepy. So, if you’re trying to fall asleep right after scrolling, you’re working against your body’s natural rhythms.

Try turning off electronics at least an hour before bed. Instead of reaching for your phone, try reading a book, journaling, or meditating. This gives your body the time it needs to ramp up melatonin production and get you ready for a restful night’s sleep.

Blackout Curtains & Covering Red Lights

Light pollution is real, and even a small amount of light can mess with your body’s circadian rhythm. Whether it’s the streetlights outside or the red light from your alarm clock, any light source can disrupt your sleep. Blackout curtains are a must to block out outside light, and covering any red or green lights in your room (from electronics or your alarm clock) can make a big difference. If you’re still having trouble, try using an eye mask. Blocking light is one of the best ways to ensure deep, restorative sleep.

Don’t Eat Close to Bedtime (Use Intermittent Fasting)

Eating right before bed can mess with your digestion and your sleep cycle. When you eat late, your body is focused on digestion instead of the important work of repair and rejuvenation that happens during sleep. Try finishing your last meal at least 2-3 hours before bed to give your body the time it needs to wind down properly.

Intermittent fasting can be a great tool here. It allows your body to enter a fasting state earlier in the evening, supporting deeper, more restorative sleep.

Morning Sunlight: A Simple Way to Regulate Melatonin

Morning sunlight is one of the best ways to regulate your circadian rhythm. When you get outside first thing in the morning, you’re telling your body that it’s time to wake up and start the day. The sunlight helps boost serotonin, which, later in the day, helps your body produce melatonin and prepare for sleep.

Try to get outside for 10-15 minutes within the first 30 minutes after you wake up. (I go out while I wait for the coffee to brew.)This simple morning habit will set you up for a more energized day and better sleep at night.

Keep a Consistent Sleep Routine

Consistency is key when it comes to sleep. Going to bed and waking up at the same time every day helps stabilize your circadian rhythm and improves your overall sleep quality. Your body loves routine, and sticking to a consistent sleep schedule makes it easier to fall asleep and wake up feeling refreshed.

Set a bedtime and wake-up time, and try to stick to it—even on weekends. Your body will thank you with deeper, more restorative sleep.

Creating the perfect sleep environment doesn’t need to be complicated or expensive. By making a few simple changes—like adjusting your sleep temperature, using grounding techniques, and switching to organic bedding—you can dramatically improve your sleep quality and overall health. And the best part? These changes are easy to implement, and they’ll make a lasting impact on your well-being.

Want more sleep tips and longevity hacks? Tune into The Longevity Lounge with Dr. Cherine for a deeper dive into sleep hygiene and how you can unlock the full potential of your circadian rhythm.