5 Tips For A Good Night Sleep

5 tips to get a better nights sleep
We’ve all heard many times that it’s important to get a good night’s sleep. According to studies, sleep can either increase or decrease your lifespan, depending on how much of it you get. The more sleep, the longer you can live.

But, so many of us suffer from lack of sleep, which can have a negative impact on longevity. Not to mention, it can leave you with little to no motivation or energy which can dramatically decrease your daily production.


With so many of us leading sleep deprived lives, the following stats may not come as a complete shock:

  • In 1942, less than 8% of the population was trying to survive on 6 hours of sleep or less. In 2017, that number is 50%.  
  • An adult sleeping only 6.75 hours a night would be predicted to live only to their early 60s without medical intervention.
  • If you drive a car when you have had less than five hours’ sleep, you are 4.3 times more likely to be involved in a crash. If you drive having had four hours, you are 11.5 times more likely to be involved in an accident.
  • The time taken to reach physical exhaustion by athletes who obtain anything less than eight hours of sleep, and especially less than six hours, drops by 10-30%.
  • There are now more than 100 diagnosed sleep disorders, of which insomnia is the most common.
  • When you’ve been awake for 19 hours, you’re as cognitively impaired as a drunk!

Clearly, getting enough sleep is critical to our health, our ability to fight off diseases, and stay mentally focused. Yet, a good nights’ sleep remains a dream to so many people.


Here are a few things to consider as you get ready to catch some zzz’s tonight. They may just make your transition to dreamland that much easier.


Make your bedroom your sanctuary. Keep it clean so that you feel relaxed and at ease when you slip into bed at night. Limit your exposure to light.


Turn off the screens. This doesn’t just apply to television. Charge your phone outside of your bedroom. It helps to avoid the temptation of grabbing the phone in the middle of the night if you wake up.


Shower or bathe before bed. A hot bath aids sleep because dilated blood vessels radiate inner heat, and your core body temperature drops. A drop in core temperature helps to make you drowsy, and it can aid in a successful sleep cycle.  


Set a reminder to go to sleep. In today’s world of binge-worthy TV and endless distractions, it helps to set a time, every night, where you wind down and begin your evening routine.  


Melatonin is your friend. Melatonin is a natural occurring hormone that helps you fall asleep. The gland that creates Melatonin is “turned on” when darkness occurs, elevating the levels and making sleep more inviting. Melatonin supplements can help you kick-start your evening routine.


We’ve created Tespo Sleep, a melatonin supplement that can help you grab those elusive zzz’s. 3mg of melatonin help to promote relaxation. But that’s not it. We’ve also added GABA and Taurine to help to promote relaxation and reduce anxiety, and 100 mg’s of 5-HTP to help regulate mood and behavior.