In our overstimulated world, sleep can feel more elusive than ever. But restful nights aren’t just a luxury, they’re foundational to healing. Poor sleep impacts everything from digestion to mood to immune function. The good news? You don’t need a fancy device or expensive routine to improve it. In fact, some of the most powerful tools are completely free.
Here are 5 ways to support your sleep tonight, no products required.
1. Power Down Your Screens
Your phone, TV and laptop emit blue light that disrupts your body’s natural circadian rhythm. Studies show that exposure to blue light before bed suppresses melatonin by up to 85%, delaying the onset of sleep and reducing overall sleep quality. Try turning off screens at least an hour before bed. Replace the habit with candlelight, journaling or reading.
2. Read Something Light
Reading helps slow your mental momentum. According to a 2009 study from the University of Sussex, just 6 minutes of reading can reduce stress by 68%, more than listening to music or going for a walk. Try nonfiction or light fiction to avoid emotional stimulation.
3. Sip a Warm Beverage
Warm liquids signal safety to the nervous system and aid in digestion, which is closely linked to sleep. A small study in 2017 found that drinking hot liquids can promote parasympathetic activity, which supports rest and recovery. Choose herbal tea, like chamomile or tulsi, or a small mug of mineral-rich bone broth. At OWL, we recommend our vegan or chicken broths as a nourishing bedtime ritual.
4. Do a Gratitude Practice or Gentle Meditation
Gratitude shifts your nervous system out of survival mode and into rest mode. Research from UC Davis shows that regular gratitude practices improve sleep quality, reduce anxiety and even lower blood pressure. Write down 3 things you’re grateful for or try a short guided meditation focused on breath and body awareness.
5. Stretch Before Bed
Our bodies store stress in physical form. Releasing that tension with 5–10 minutes of gentle movement can dramatically change how quickly you fall asleep. Consider yoga poses like child’s pose, seated forward fold and legs-up-the-wall to calm the body and mind.
Bonus: Want to Reset Your Sleep in 4 Days?
If your sleep issues are rooted in inflammation, poor digestion or nervous system overload, you may need a deeper reset. OWL’s 4-Day Reset is designed to give your gut a break while flooding your system with nutrients. Customers often report deeper, more restorative sleep within days of starting the program, alongside better digestion, mood and energy.