Is 8 Hours Overrated?

I did some digging—from sleep optimization hacks to sleep studies. Setting the tone for sleep is easier than you think. With a couple of routine shifts, you can be on your way to dreamland in no time. Ultimately, setting the scene each night with a sleep hygiene routine tailored to you is where it's at. Here are my key takeaways:

• Consistency: The most immediately helpful suggestion I found was a bulletproof sleep routine. The key is consistency: same bedtime, same wake time, seven days a week. Keeping a consistent sleep schedule is deeply important. In fact, many studies link good sleep habits to cardiovascular health. So, no—8 hours of sleep is not overrated. It's the cornerstone of health and longevity for many body systems.

• Lighting: By now, most of us have heard about limiting blue light or wearing blue light glasses before bed. However, leading sleep researchers have recently debunked this popular theory. The widely accepted idea that blue light specifically disrupts sleep is actually a myth. It turns out that any light approximately one hour before bed can inhibit your ability to properly prepare for sleep. It's recommended that all light be dimmed one hour before winding down for the day. Additionally, screen time—particularly social media, email, and texts—causes mental and sometimes emotional stimulation, which can disrupt your body's rhythm. Avoiding these stimuli for about an hour before and after sleep can be largely beneficial.

• Setting the Mood: Essentially, create a simple routine and environment that signals your brain: "It's time to quiet down." My favorite wind-down starts with a hot washcloth. I steam my face, wipe away the day, and sip mineral water while keeping the lights low. When the warm cloth touches my face, I feel the weight of the day lift from my shoulders. If I'm particularly wired, I'll heat a rice pack and place it on my shoulders to ease tension as I drift off.

As a nursing mother, my current sleep solutions don't involve supplementation, though I wouldn't rule it out normally. I've been a frequent user of herbal sleep teas, and many of these herbs are incorporated in our eleven-sleep-solution pack. That very pack was born from my affinity for these herbs. In developing it, our hope is to offer a convenient way to share this pleasant experience, even on the go.