We've all been there: lying awake at night, mind racing, while the hours tick by, and even going as far as counting sheep in our heads. And even when we do drowse out, there’s one other problem to face: low-quality sleep.
Quality sleep is a fundamental biological process, essential to support brain function, metabolism and energy, immune performance and overall health (Medic et al. 2017). Yet, chronic sleep disturbances affect a substantial proportion of the population, often driven by modern lifestyles and behavioral habits (Ohayon 2002, Léger et al. 2012). In fact, nearly half of Canadians (48%) reported having trouble sleeping, and about 41% struggle to fall asleep at least three days per week, which often leads to lower energy and productivity (Half of Canadians Report Sleep Troubles | Sleep Review).
While pharmacological solutions exist, there is increasing emphasis on behavioral and environmental strategies that target the underlying mechanisms of sleep regulation, especially given their potential long-term effect (Riemann et al. 2017, Trauer et al. 2015).
Learning how to improve sleep may be difficult at first, but here at Energy Bird, we believe better sleep is possible when you take a structured approach to evening rest and recovery.
How sleep quality could affect your energy levels
Sleep quality, not just sleep duration, is a critical factor in determining daytime energy. High-quality sleep is characterized by sufficient time spent in restorative stages, particularly slow-wave sleep (deep sleep) and rapid eye movement (REM) sleep, which support recovery. Disruptions to sleep architecture could impair the body’s ability to restore energy balance and lead to increased response to stress, emotional distress and cognitive deficits (Medic et al. 2017).
Scientific research has indicated that even modest reductions in sleep quality can significantly impair cognitive performance and affect metabolic and hormonal regulation, which may further affect energy during the day (Van Dongen et al. 2003, Spiegel et al. 1999, Knutson et al. 2007). Over time, this may lead to cumulative sleep debt and a cycle of reduced energy that short-term stimulants such as caffeine can’t fully reverse (Van Dongen et al. 2003, Roehrs and Roth 2008).
We suggest here a series of science-backed strategies that could help you support your sleep experience which could subsequently aid your body's energy balance throughout the day.
1. Align your sleep with your circadian rhythm - build a consistent evening routine
The human sleep–wake cycle is governed by the circadian rhythm, a biological clock regulated primarily by light exposure. Exposure to natural light during the day promotes wakefulness, while darkness triggers melatonin secretion, a hormone essential for sleep initiation. However, disruptions to this rhythm can impair sleep onset and quality. In fact, artificial light, especially blue light from screens, can suppress melatonin production, delay sleep onset and alter sleep patterns (Jiyeon et al. 2026).
A consistent evening routine, and particularly sleep timing, is equally important. A regular sleep schedule helps to ensure better quality and consistent sleep (Overcoming Factors that Interfere with Sleep | Sleep Medicine).
You may not realize it, but there is also a link between physical activity during the day and improved sleep quality at night. Scientific research has shown that daytime physical activity correlates with fewer sleep disturbances, better sleep quality and less daytime tiredness (Matricciani et al. 2024).
Practical recommendations:
- Maintain a consistent sleep and wake time - even on weekends
- Reduce screen exposure, ideally in the hours before bedtime
- Create a 20 to 30 minute unwinding ritual before bed.
- This might include light stretching or gentle yoga, reading from a physical book rather than a screen, journaling to clear mental clutter, or other calming rituals that could help you unwind
- Increase exposure to natural daylight in the morning
- Add some daytime exercise in your daily plan
Taking Ready To Sleep 30 to 60 minutes before bedtime can also be part of your sleep strategy, when you feel that you need some extra help to fall asleep and improve your sleep quality. Ready to Sleep contains melatonin and L-Theanine as key ingredients. Melatonin, a hormone naturally produced by our body, is a sleep aid that helps promote sleep and may help reduce the time it takes to fall asleep in people who fall asleep slowly. L-Theanine, a green tea amino acid, helps to temporarily promote relaxation. Furthermore, the chewable tablet format makes it easy to incorporate into your evening ritual.
2. Limit caffeine intake, especially in the afternoon
Caffeine is one of the most widely consumed stimulants. It promotes alertness by antagonizing adenosine receptors, thereby reducing sleep pressure. However, its effects on sleep are substantial and often underestimated. Scientific research has demonstrated that caffeine consumed even 6 hours before bedtime could significantly reduce total sleep time and sleep quality (Drake et al. 2013). Furthermore, caffeine metabolism varies widely among individuals, meaning some people may be affected even earlier in the day.
Practical recommendations:
- Avoid caffeine at least 6 hours before bedtime
- Be aware of hidden caffeine sources (e.g. tea, energy drinks)
- Consider individual sensitivity when setting limits
- Time your nutrient and fluid intake:
- Avoid large meals close to bedtime, as late eating may impair sleep quality
- Maintain adequate hydration during the day, but reduce fluid intake in the hours before bedtime to minimize sleep disruption from nocturnal awakenings
And when needed, you could also give yourself some additional help, by integrating Ready To Sleep or Disconnect And Sleep into your evening routine based on your specific needs. The chewable and dissolving formats of our BALANCE products are convenient and easy to incorporate without disrupting your evening routine.
3. Adopt cognitive and behavioral sleep strategies
Among the non-pharmacological approaches, Cognitive Behavioral Therapy for Insomnia (CBT-I) is considered the gold standard solution for chronic sleep problems. It combines several components, including stimulus control, consolidating sleep time, cognitive restructuring and relaxation techniques. CBT-I has been shown to be effective with sustained improvements that last for months (Rossman et al. 2019, Markwald et al. 2018, Prather et al. 2025). Adopting some of the strategies used in CBT-I to retrain the brain to associate bed with sleep, could help improve sleep efficiency over time.
Practical recommendations:
- Use the bed only for sleep (avoid working or scrolling)
- Go to bed only when sleepy
- If unable to sleep, leave the bed and return later
4. Optimize your sleep environment and your habits
Your bedroom environment can play a meaningful role in helping you achieve the quality sleep that you need each night.
“Sleep hygiene” refers to a set of behavioral and environmental practices that promote consistent, restorative sleep, forming a foundational layer that could contribute to sleep improvement. Environmental and behavioral factors play an integral part in building a good sleep hygiene and they could significantly impact sleep quality (De Pasquale et al. 2024).
Environmental optimization is particularly important. For example, a quiet, dark, and cool bedroom could help promote sleep initiation, while comfortable bedding and minimal disturbances at night could enhance sleep continuity. Behavioral habits could also play a role. For example, long or late naps can disrupt nighttime sleep, while strenuous exercising too close to bedtime may delay sleep onset in some people (Harvard Health Publishing 2025).
Practical recommendations:
- Keep the bedroom dark, cool, and quiet
- Create a sleep-friendly space by using, for example, blackout curtains or a sleep mask to block light, try to remove disruptive sounds and limit electronic devices in the bedroom
- Avoid long (generally longer than 30 minutes) or late-day naps
- Establish a relaxing pre-sleep routine
Disconnect And Sleep contains melatonin and marigold extract, as its key ingredients, and it could be taken about 30 min to 1 hour before bed. Melatonin helps promote sleep and marigold extract provides lutein and zeaxanthin extracts that help support eye health.
5. Manage stress and promote relaxation before bed
Managing stress in the evening is important for preparing both the body and mind for the transition to sleep. Psychological arousal is a major barrier to sleep. Under normal conditions, cortisol follows a circadian rhythm, with levels reaching their lowest during the night. However, activation of the hypothalamic–pituitary–adrenal (HPA) axis in response to stress and an increased cognitive and emotional state, often linked to work demands, daily stressors, or stimulating activities (such as extended exposure to screens), can elevate physiological arousal and impair both sleep initiation and maintenance (Buckley and Schatzberg 2005, Riemann et al. 2010).
Interventions that reduce pre-sleep stress could promote better sleep. Mindfulness-based approaches, such as meditation and relaxation exercises, could help decrease emotional reactivity, helping to support sleep quality (Rusch et al. 2019). Therefore, incorporating in the evening relaxation strategies, even simple ones, and a structured wind-down routine, while minimizing exposure to stimulating or emotionally activating content, may help facilitate this transition from wakefulness toward sleep.
Practical recommendations:
- Practice relaxation techniques (e.g., breathing exercises, meditation)
- Create a consistent pre-sleep ritual (reading, stretching)
- Avoid stressful or stimulating activities before bedtime
Calm My Mind, contains L-Theanine and ashwagandha as key ingredients. L-Theanine helps temporarily promote relaxation while ashwagandha (Withania somnifera) is traditionally used in Ayurvedic medicine to help relieve restlessness and nervousness. When needed, taking Calm My Mind in the evening could help you wind down by assisting your transition to a calmer, more relaxed state of mind while preparing for your evening restorative sleep.
Frequently Asked Questions about improving sleep
These are some of the most common questions we hear about improving sleep quality. If you don't see yours here, feel free to reach out to our team.
How long does it take to improve sleep?
Each person is different, and therefore, timelines vary from person to person. Consistently applying sleep-supportive strategies, such as sleep hygiene, over several weeks is generally recommended. It is important to maintain your evening routine, while you could be incorporating products like our BALANCE ones, when needed. Always read and follow the label carefully when you take one of our BALANCE products. If you have any doubts or questions or if you have persistent sleep problems that last more than 4 weeks or other persistent symptoms, consult your healthcare provider.
What is the most effective approach to improving sleep quality?
Combining multiple strategies rather than relying on any single approach is recommended. A good starting point is controlling your sleep environment (darkness, temperature, and noise) as well as establishing a consistent bedtime routine. And when needed, you could also incorporate products like Ready To Sleep into your routine. But make sure to always read and follow the label carefully when you take it. If you have any doubts or questions or if you have persistent sleep problems that last more than 4 weeks or other persistent symptoms, consult your healthcare provider.
Can you support better sleep without medication?
Many people explore behavioral approaches to support their sleep. Others may combine these approaches with sleep-supportive supplements, such as our BALANCE products contain ingredients like melatonin, L-Theanine and ashwagandha. If you want to use our BALANCE products make sure that you read and follow the label carefully when you take it. If you have any doubts or questions or if you have persistent sleep problems that last more than 4 weeks or other persistent symptoms, consult your healthcare provider.
Start supporting your sleep with our BALANCE system
Everyone's sleep challenges are unique. Take our quiz to find our recommendations for the BALANCE products that may best fit your evening wind down or sleep support needs.
Our BUILD. BOOST. BALANCE system
Our BUILD-BOOST-BALANCE system is mindfully designed to support different energy needs throughout the day. You could start your morning with a BUILD product to help build energy foundations. You could use BOOST products strategically during the day to support mental focus and stamina when needed. You could take BALANCE products in the evening to help relax and have a good restorative sleep.
References
Buckley and Schatzberg. On the interactions of the hypothalamic–pituitary–adrenal (HPA) axis and sleep. J Clin Endocrinol Metab. 2005; May;90(5):3106-14.
De Pasquale et al. Sleep hygiene – What do we mean? A bibliographic review. Sleep Med Rev. 2024; Jun:75:101930.
Drake et al. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med. 2013; Nov 15;9(11):1195-200.
Jiyeon et al. Lifestyle and behavioral enhancements of sleep: A review. Am J Lifestyle Med. 2026; Jan 7:15598276251410479.
Knutson et al. The metabolic consequences of sleep deprivation. Sleep Med Rev. 2007; Jun;11(3):163-78.
Léger et al. Societal costs of insomnia. Sleep Med Rev. 2010; Dec;14(6):379-89.
Markwald et al. Behavioral strategies, including exercise, for addressing insomnia. ACSMs Health Fit J. 2018; Mar-Apr;22(2):23-29.
Matricciani et al. Time use and dimensions of healthy sleep: A cross-sectional study of Australian children and adults. Sleep Health. 2024; Jun;10(3):348-355.
Medic et al. Short- and long-term health consequences of sleep disruption. Nat Sci Sleep. 2017; May 19:9:151-161.
Ohayon MO. Epidemiology of insomnia: what we know and what we still need to learn. Sleep Med Rev. 2002; Apr;6(2):97-111.
Prather et al. The effectiveness of digital cognitive behavioral therapy to treat insomnia disorder in US adults: Nationwide decentralized randomized controlled trial. JMIR Ment Health. 2025; Dec 4:12:e84323.
Riemann et al. The hyperarousal model of insomnia: A review of the concept and its evidence.
Sleep Med Rev. 2010; Feb;14(1):19-31.
Riemann et al. European guideline for the diagnosis and treatment of insomnia. J Sleep Res. 2017; Dec;26(6):675-700.
Roehrs and Roth Caffeine: Sleep and daytime sleepiness. Sleep Med Rev. 2008; Apr;12(2):153-62.
Rossman et al. Cognitive-Behavioral Therapy for insomnia: An effective and underutilized treatment for insomnia. Am J Lifestyle Med. 2019; Aug 12;13(6):544-547.
Rusch et al. The effect of mindfulness meditation on sleep quality: A systematic review and meta-analysis of randomized controlled trials. Ann N Y Acad Sci. 2019; Jun;1445(1):5-16.
Spiegel et al. Impact of sleep debt on metabolic and endocrine function. Lancet. 1999; Oct 23;354(9188):1435-9.
Trauer et al. Cognitive Behavioral Therapy for chronic insomnia: A systematic review and meta-analysis. Ann Intern Med. 2015; Aug 4;163(3):191-204.
Van Dongen et al. The cumulative cost of additional wakefulness: dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation. Sleep. 2003; Mar 15;26(2):117-26.
Half of Canadians Report Sleep Troubles | Sleep Review
Overcoming Factors that Interfere with Sleep | Sleep Medicine
