Photo courtesy of Esther Brown
If we’re getting the seven to nine hours of sleep we need, we spend about one third of our time sleeping, which is a nice chunk of time. A lot of things are happening in our bodies while we sleep: Toxic compounds are removed and tissues are repaired so that our bodies can function as healthily as possible. Brain pathways are formed and maintained so that we can recall past experiences, create new memories, stay focused, and quickly respond to our ever-changing environment during the day.
But according to the CDC, one in three Americans doesn’t get the sleep that’s needed to function at their best. And of course, how much sleep we get affects how much energy we have. If you’re in need of more sleep, you’re probably craving more energy, too. A few strategies can help in both departments.
Well Told Sleep Beauty promotes a state of calm and provides a non-habit-forming sleep aid with just two ingredients, organic lemon balm and organic raspberries. Organic lemon balm, or Melissa officinalis, is a plant from the mint family that is traditionally used as a sleep aid. Emerging research also shows its role in supporting sleep quality. Take two capsules daily, thirty minutes before bedtime.*Well Told
For those occasional times you’re having difficulty sleeping, our chocolate-mint-flavored Knock Me Out chew with melatonin, L-tryptophan, and vitamin B6 provides sleep support. Melatonin, a hormone produced by pineal gland in the brain, helps regulate the sleep-wake cycle, and L-tryptophan and vitamin B6 work to support the body’s own production of melatonin. Take Knock Me Out chews at bedtime only. You can begin with one and increase to two as needed.*goop Wellness
KNOCK ME OUT
goop, $55 for 60/$30 for 30
More energy starts with getting enough sleep, but it doesn’t end there. Getting the nutrients we need through a healthy diet is also critical, and quality supplements can help. (Read more about what makes a high-quality supplement here. All goop protocols are produced in cGMP-certified facilities, which means extensive testing is carried out to verify the presence of active ingredients and the absence of heavy metals and harmful microbes.) Why Am I So Effing Tired? supports physical and mental fatigue with a high dose of B vitamins and an adaptogen blend full of traditional herbal extracts. Take one packet daily.*goop Wellness
WHY AM I SO EFFING TIRED?
goop, $90/$75 with subscription
Well Told’s Energy Booster is formulated with organic rhodiola and organic maca, plus beets and green tea powder to support energy and a healthy response to occasional mental fatigue. Take one capsule twice daily, but not immediately before bedtime, of course.*Well Told Health
For the times you want a capsule-free midday mental boost, our café au lait–flavored Nerd Alert chews are formulated with caffeine and L-theanine to provide energy for focus and attention. Two chews contain one hundred milligrams of caffeine, which is about the amount in one cup of coffee, and they can be taken daily as needed.*
goop, $55 for 60/$30 for 30
Physical activity can improve the quality and quantity of sleep. The ideal duration, time of day, and style of exercise depends on your individual needs. But research shows that generally the more you enjoy it and the more you do it, the better.
If yoga (or mat work) is your movement of choice and you’re looking for more support, try Manduka’s GRP Yoga Mat. It has no-slip traction and a six-millimeter-thick cushion. We also like the Cork Yoga Block—it’s firm, durable, and easy to grip. And the cork is a more sustainable material than your typical yoga block.Manduka
GRP Yoga Mat
Cork Yoga Block
Exercise can help boost energy levels, too. When you want a bit of resistance training, these three-pound hand weights offer light resistance with a no-roll hexagonal shape to help your body stabilize during workouts or to keep the weights in place while they’re stored. If you’re looking for added leg resistance, strap on these ankle weights, which are one pound each.GAIAM
Neoprene Hand Weights, 3 lbs.
Weighted Wrist Bangles
Creating a relaxing nighttime ritual is a great start. Try removing sleep disturbances, like disrupting noises and electronics with blinking lights, and adding things that can help you sleep, like aromatherapy. The vitruvi Unwind Kit’s comforting blends of lavender, geranium, chamomile, frankincense, and other essential oils are a soothing way to help you settle into bed for a restful night’s sleep. Choose from four blends (Dusk, Quiet, Nightcap, Sleep) that you can diffuse or add to your bath or body oils.vitruvi
When you’re looking for essential oils to help elevate your mood, reach for the vitruvi Uplift Kit’s lively blends. Just add drops to one of vitruvi’s sleek diffusers.vitruvi x goop
goop-Exclusive Stone Diffuser
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.