10 Secrets to Achieving a Great Night's Sleep

This blog was originally posted at my Renoome Blog

June 11, 2025

A good night's sleep is crucial for your physical and mental well-being. With the fast-paced lives we lead, getting quality sleep might seem like a luxury. However, sleep is essential for staying productive and healthy. If tossing and turning is your routine, fret not! Here are 10 secrets to help you achieve a great night's sleep.

1. Set a Consistent Sleep Schedule

Your body has a natural sleep-wake cycle, also known as the circadian rhythm. Going to bed and waking up at the same time each day helps regulate this cycle and improves the quality of your sleep.

2. Create a Relaxing Bedtime Routine

Engage in calming activities such as reading or taking a warm bath before bed. Building a nightly routine signals your body that it’s time to wind down, promoting relaxation and inducing sleep.

3. Watch What You Eat and Drink

Avoid heavy meals, caffeine, and alcohol before bed as they can disrupt your sleep. Opt for a light snack if needed, such as a banana or a handful of almonds.

4. Improve Your Sleep Environment

Ensure your bedroom is conducive to sleep: keep it cool, dark, and quiet. Investing in a comfortable mattress and pillows can make all the difference.

5. Optimize Daytime Habits

Expose yourself to natural sunlight during the day and stay active. Daily physical activity, even a brisk walk, boosts sleep quality. Avoid napping for long periods, as it can interfere with nighttime sleep.

6. Manage Stress and Anxiety

Stress and anxiety are known sleep disruptors. Practicing mindfulness exercises or meditation can help calm your mind. The Relaxium Sleep Aid Non-Habit-Forming Sleep Supplement can also support stress relief and help you achieve a restful sleep.

7. Consider Natural Supplements

Sometimes, all you need is a gentle nudge to fall asleep. Balincer Melatonin Nighttime Sleep Aid supports relaxation and stress relief, making it easier to drift off to sleep. Additionally, Magnesium Glycinate has been shown to aid sleep and stress relief.

8. Limit Screen Time Before Bed

The blue light emitted from phones and computers can interfere with melatonin production and disrupt your sleep. Try to unplug at least an hour before bedtime.

9. Engage in Gentle Yoga or Stretching

Incorporating some gentle yoga or stretching before bed can help relax the body and mind, preparing you for restful sleep.

10. Seek Professional Help if Needed

If sleep problems persist, consulting a healthcare professional or a sleep specialist can be beneficial in identifying underlying issues or disorders.

Achieving a great night's sleep doesn't have to remain a mystery. By incorporating these secrets into your routine and considering some of our sleep-supportive supplements, you can look forward to waking up refreshed and ready for the day. Explore more helpful products in our Sleep Collection. For all your wellness needs, visit our main site at Renoome.

Following The Routine Isn't Always Routine

It seems we're always giving out advice to special needs parents.  Feeding issues, sleep troubles, allergy  problems.  Not because we're perfect in ANY way or such great experts, but simply because we have a fairly well adjusted and VERY happy little boy, and people are always out for our "secret".  So it just seems kind of funny to me that we've been up since 4AM for not following our own advice, especially when I just finished telling a friend yesterday about how great our routine works for us in keeping him sleeping through the night!  Just what is that routine, read on and we'll tell you everything.

Just to let you know, we didn't come up with this overnight, It took a while and it evolved over a couple of years and will probably be different for every child.

It seems Jonathan had tummy troubles since the day he was born, he was a couple of months "undercooked" and because of that Mommy was having a bit of trouble getting production flowing, so the doc suggested artificial milk as a supplement and gave him a Soy based formula.  That almost immediately put him in distress and required a few more days in the hospital.  Little did we know that his tummy troubles had just begun.

Fast forward a few years later and in addition to the Autism, it turns out he's allergic to Milk Protein, Soy, Egg and Peanuts.  It wasn't until he developed an allergy to horses though, that I started wondering what caused allergies.   (He had been riding for YEARS with no issues)  Turns out it's caused by things like Tylenol!  There's also a link between gut flora imbalances and allergies as well.

Now the routine.
Breakfast was hard, with him being allergic to almost every breakfast item, so we usually give him a combo of Bananas, Pears and Cherries blended with two heaping tablespoons of Organic Oatmeal. After heating this to a boil, I pour it into a bowl and add cold "Oat Milk" (It's actually Pacific Oat Beverage) since it's usually a bit  too thick.  I then put in a capsule of Florajen 4 kids Since we don't want to bore him with the same thing every day, we switch things up with Apple's, Blueberries, Mangos, Strawberries ... the combinations are endless.  The staple is the Oatmeal

since it helps keep him regular, or as I like to say... Premium!

After breakfast I'll give him a blend of Green Pasture Fermented Cod Liver Oil in Licorice Flavor and Scotts Emulsion Cod Liver Oil (Though I'm replacing the Scott's with the better rated Carlson Brand).  The Green Pastures version is superior but the taste is too strong for my son to handle so I mix it with the regular Cod Liver oil.  What's great about the Green Pastures version is that it's produced the same way Cod Liver oil was produced centuries ago, and since it's not pasturized, it still has the CoQ10 along with dozens of other enzymes and beneficial bacteria that are all destroyed with the pasturizing process all other Cod Liver oils go through.

Lunch varies, but we try to always give freshly prepared meals since prepackaged foods don't seem to sit too well with him.  Usually give him NAC after lunch so it doesn't affect his appetite.
Dinner is similar to Lunch, then about an hour later we give him Natrol Melatonin (I think it works better than the Animal based version) with Oat Milk then let him soak in a tub with a cup of regular Epsom Salt, for at least a half hour.  Considering that our kids are usually sensitive to a lot of things out there, I wouldn't go with the ones who add Lavender or other things, keep it simple. To keep the water from getting cold, what I'll do is put him in when the water is about a 1/3rd full, then have hot water just trickling out of the spout, I'll then read a book for the next half hour to an hour or so. Once he's out of the tub, we give him the Cod Liver Oil blend again and usually he'll go to sleep within 15 Min. or so and sleep through the night.

So how did we screw up?  We only put him in the tub for about 10 Min... Not nearly enough time for the Magnesium in the Epsom Salt to absorb into his system, so now we're paying the price for that rush through ... Oh well, Live and Learn.