How to Get the Best Sleep Ever: A Step-By-Step Guide
- Tami Kersch
- Jul 14
- 3 min read
If you're tossing, turning, or waking up more tired than when you went to bed, you're not alone. In our go-go-go culture, quality sleep often gets sacrificed. But here’s the truth: you can’t perform, think, or feel your best without real, restorative sleep.
At Element Co, we believe wellness begins with how you rest, not just how you rise. So if you’re ready to upgrade your nights (and your days), here’s your step-by-step guide to getting the best sleep ever.
Step 1: Set a Consistent Sleep Schedule
Your brain loves routine. Going to bed and waking up at the same time every day
—even on weekends—helps regulate your circadian rhythm, which controls sleep cycles, hormone production, and energy levels.
Pro tip: Set a “wind-down” alarm one hour before bed. That’s your cue to start wrapping up the day, not scrolling your feed.
Step 2: Build a Sleep Sanctuary
Your bedroom should be your escape—not a second office or Netflix lounge.
Optimize your space for sleep:
Cool the room to 60–67°F (15–19°C)
Blackout curtains or sleep mask to block light
White noise or earplugs to eliminate disruptions
Invest in good bedding—you spend 1/3 of your life there
Bonus: Remove electronics from your bedroom. EMFs and blue light both mess with your melatonin production.
Step 3: Cut the Sleep Killers
If you’re struggling to fall or stay asleep, a few sneaky culprits might be sabotaging your rest:
Caffeine (especially after 2pm)
Alcohol (it sedates you but disrupts REM sleep)
Big meals or spicy food close to bedtime
Late-night screen time (blue light delays melatonin release)
Swap instead: Herbal tea, functional mushroom blends, or Element Co’s Shift - Calm- designed to help you unwind naturally without grogginess.
Step 4: Master a Wind-Down Ritual
Your brain needs to shift gears from high-alert mode to rest. Creating a nightly ritual tells your body it’s time to relax.
Try this 30-minute routine:
10 mins: Stretch or light yoga
10 mins: Journaling or gratitude list
10 mins: Read a physical book or listen to calming music
Optional: Add adaptogens like Reishi, Holy Basil, or Chamomile—proven to support relaxation and nervous system balance.
Step 5: Get Light in the Morning
Sleep actually starts when you wake up.
Getting 10–15 minutes of natural light exposure first thing in the morning resets
your circadian rhythm and boosts cortisol (the “good morning” hormone). This tells your body when to be alert—and when to start winding down later.
Bonus: Morning walks, even on cloudy days, are powerful sleep medicine.
Step 6: Use Natural Sleep Supports Wisely
If your mind still races at bedtime or you wake up frequently, consider functional ingredients that gently guide your body into rest:
Magnesium – calms the nervous system and supports melatonin
L-Theanine – promotes alpha brain waves, like a meditation in a capsule
Reishi Mushroom – adaptogen for stress and deep sleep support
Chamomile & Holy Basil – herbal relaxants that support restful sleep
You’ll find many of these in Element Co’s Dream Drops, crafted to promote nightly relaxation without the next-day fog.
Step 7: Track and Tweak
Not everything works the same for everyone. Consider tracking your sleep
patterns with a wearable or a journal. Note:
When you fall asleep
How often you wake up
How refreshed you feel on waking
This can help you fine-tune your habits and dial in what works for you.
Final Thoughts: Sleep Is a Superpower
You don’t need to hustle harder—you need to recover smarter. Better sleep improves memory, metabolism, immunity, emotional health, and performance.
So the next time someone brags about “getting by” on 5 hours of sleep, just smile. You know that real wellness starts when the lights go out.
Make sleep a non-negotiable. You’ll feel the difference. So will everyone around you.
Sweet dreams,– The Element Co TeamClean. Functional. Effective.
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