Chef Marshall often shares that he was chronically sleep-deprived for most of his adult years and it really affected his health. Realizing he was setting his family up for preventable problems due to the choices he was making, he decided to make sleep a priority and practice what he preaches. Sleep is essential, because getting enough high-quality sleep allows your body to repair itself, eliminate waste products and balance hormones such as cortisol, the stress hormone that has such a negative effect in excess levels.


While over 65% Americans are chronically sleep-deprived, it doesn’t have to be this way. If you want to take control of your sleep, here are 25 tips to help you.


  1. Stick to a consistent sleep schedule by going to bed and waking up at the same time every day.
  2. Create a bedtime routine to signal to your body that it’s time to sleep.
  3. Make sure your sleeping environment is dark, quiet and cool.
  4. Use comfortable bedding and pillows to ensure a good night’s sleep.
  5. Avoid screen time for at least an hour before bed, as the blue light can disrupt your circadian rhythm.
  6. Avoid caffeine and nicotine at least six hours before bedtime.
  7. Avoid heavy meals or spicy foods before bedtime, as they can disrupt sleep.
  8. Exercise regularly during the day to promote better sleep at night.
  9. Try relaxation techniques such as deep breathing, meditation, or yoga before bed.
  10. Avoid alcohol before bedtime, as it can disrupt your sleep cycle.
  11. Try aromatherapy with essential oils such as lavender, chamomile, or valerian to promote relaxation.
  12. Use white noise or soft music to block out any distracting sounds.
  13. Keep your bedroom organized and clutter-free to promote a sense of calm.
  14. Try a warm bath or shower before bed to relax your muscles and promote sleep.
  15. Avoid stimulating activities or conversations before bedtime to help your mind relax.
  16. Use a comfortable mattress and pillow that support your sleeping position.
  17. Try using a weighted blanket for a sense of pressure that can help you relax.
  18. Try using earplugs or a sleep mask to block out light and noise.
  19. Avoid using electronic devices in bed, as the light and stimulation can keep you awake.
  20. Try using a humidifier in your bedroom to add moisture to the air, which can help relieve congestion and promote sleep.
  21. Try using a natural sleep aid, such as melatonin, to help regulate your sleep cycle.
  22. Try using a fan or air conditioning to create a cool environment that can promote sleep.
  23. Avoid working or studying in your bedroom to help your mind associate the space with sleep.
  24. Try using a sleep tracking device or app to monitor your sleep patterns and identify any issues.
  25. Try to wake up at the same time every day, including weekends, to keep your sleep schedule consistent.

Take advantage of these tips and you will love the way you feel!