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Updated March 13, 2022
Sleep Course Overview: The Sleepless Person's Guide to Getting Better Sleep (in just 7 days)
In this video, we go over what the next 7 days of this free sleep course will look like…
Plus, I equip you with 4 sleep tricks that you can put into practice TONIGHT to get better, deeper sleep—before the challenge even starts!
Watch the video below to get the full scoop…
At NativePath, we eat, breathe, and sleep based on one core philosophy: Ancestral Wisdom. This means doing what your genes expect of you.
This means getting up and moving throughout the day. Nourishing yourself with real foods. And of course, getting high-quality sleep every night. And I’m here to give you 4 simple tips to do just that…
These 4 tips are non-negotiables when it comes to getting the most out of this Sleep Course…
Non-Negotiable #1: Journal
Over the next 7 days, you’ll be putting pen to paper each night. The purpose of this is to do a complete brain dump of all of the thoughts lingering in your head. From worries to blessings to prayers…this is the time to get it ALL out on paper.
By doing this, you're getting those lingering thoughts out of your head and onto paper so that your mind can de-clutter and relax. This helps prevent those frustrating nights of tossing and turning…
You know the nights…
The one’s where you think about that terrible decision you made 12 years ago. Or your laundry list of errands. Or that person you have to call tomorrow.
Honestly, the list of life can feel endless—and exasperating—if you don’t journal it out.
So, there are 3 important questions that you’ll want to journal about each night…
- What Are 3 Amazing Things That Happened Today? The purpose: Appreciation is one of the best ways to help you feel safe.
- What Are 2 Things That You Could Have Done Better? The purpose: To give you time to reflect and change your perspective. This will also get you excited to wake up tomorrow—because you know that you are in a constant state of improvement.
- How Was Your Quality of Sleep Last Night (on a scale of 1 to 10)? The purpose: To keep track of your progress throughout the next 7 days.
Non-Negotiable #2: Drink Collagen PM
Odds are, if you’re taking this course, you either have trouble falling asleep, staying asleep, getting uninterrupted sleep, or all of the above.
And that’s exactly why we crafted Collagen PM: An effective, sleepytime collagen powder that helps you fall asleep faster, stay asleep longer, and get deeper, higher-quality sleep.
With a dreamy lineup of ingredients—collagen, melatonin, GABA, L-theanine, and magnesium—you’ll experience a noticeable relaxation in as little as 30 minutes.
Here’s how to enjoy it: 30 minutes before bedtime, fill a mug with hot water and add a half scoop of Collagen PM. After 3 to 5 days, you can increase to 1 full scoop, if necessary.
Non-Negotiable #3: No Screen Time (1 hour before bedtime)
You’ve heard it before: “No screen time before bed!”
And if you’re like most people, you shoo that advice away like it’s the biggest wasp you’ve ever seen.
Why give up watching your favorite show each night? Or scrolling through your Facebook feed (how else are you going to keep up with your friends and family?!)?
Well, if you truly want to sleep better, the blue light from those beautiful screens has got to go.
This means: No TV, iPad, smartphone, computer, email, or texts at least one hour before your bedtime.
By giving these blue light-radiating devices up, you’re naturally restoring your circadian rhythm. This allows your body to turn OFF your daytime hormones (like cortisol) and turn ON your nighttime hormones (like melatonin).
Seriously, it’s as easy as that!
Non-Negotiable #4: Aim for 7 Hours of Sleep Each Night
7 to 8 hours of sleep is the optimal amount of sleep for adults.
What I recommend is having a rhythm that you stick to—one in which you go to bed and wake up at the same time every single day…
The rhythm I suggest is being in bed by 10:00 PM.
This means no screen time after 9:00 PM.
Now, if 7 hours of sleep has you thinking, “Yeah right…I haven’t slept that long in years!”, let it simply be your target. Something to aim for.
Even if you go to bed at 10:00 PM, you don’t have to immediately fall asleep at that time. It may take you 15, 30, or even 45 minutes to fall asleep. The objective of this is to get your body into a natural rhythm. The more consistently you practice this, the easier it will become.
Congrats! You’ve now been initiated into The NativePath Sleep Course: The Sleepless Person’s Guide to Getting Better Sleep (in just 7 days).
Tomorrow, on Day 1, you’ll learn…
- How to create your own unique bedtime ritual (that will have you falling asleep within minutes of your head hitting the pillow).
- The importance of consistency, and what it does for your sleep and health.
- The ideal time to turn off the lights (plus what relaxing activities you can do while the lights are off).
Well, that’s all I have for you today. Keep an eye out in your inbox for tomorrow’s special sleep-enhancing email!
To better sleep,
As a doctor of Physical Therapy, Senior Wellness Expert, and co-founder of NativePath, Dr. Walding has helped millions of people improve their quality of life from the inside out—by speaking, writing, and educating others on how to live life a little more #OnThePath.
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.