We Asked A Sleep Expert How To Get The Best Rest, Here’s What He Said

In an era where hustle culture often prioritizes productivity over rest, the significance of sleep quality cannot be overstated. We recently chatted with Dr. Shane Creado, our resident sleep expert, to uncover the intricacies of achieving a good night’s sleep. Let’s get into it!

The Foundation of Quality Sleep

“When we talk about sleep quality, we’re thinking about three things: the absence of sleep apnea, pain, and stress,” says Dr. Creado.

He points out that achieving these factors requires a proactive approach. It’s not enough to just avoid these hindrances; you must actively cultivate conditions that induce quality sleep, a concept Dr. Creado emphasizes throughout our chat.

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Consistent Schedule

One significant step towards maintaining quality sleep is setting a consistent wake-up time, even on weekends. This practice helps regulate the body’s internal clock and creates what Dr. Creado calls “training wheels” for sleep. A consistent sleep schedule and a calming morning routine can help prepare the mind and body for a restful night.

Managing Stress For Peaceful Nights

There is a strong connection between stress and sleep quality, according to Dr. Creado. “Anxiousness and sleep are opposites,” he adds. “That’s why it’s vital to wind down effectively before bedtime.” 

Creado recommends incorporating relaxation techniques such as meditation into your daily routine. “Infusing your routine with sleep-supporting practices is like giving your body and mind the training they need to fall asleep,” says Creado. 

Sleep supplements like Put Me To Sleep Naturally and Calm My Brain can aid in calming the mind and supporting the body’s transition into sleep mode.* By prioritizing stress management in the hours leading up to sleep, individuals can create an environment conducive to restful slumber.

Leveraging Supplements Wisely

Shifting to the topic of sleep supplements, Dr. Creado highlights the benefits of melatonin as a sleep aid, but he cautions against misuse. “Taking melatonin alongside caffeine, such as in coffee, negates its effectiveness.” Instead, he advises that individuals maintain proper hydration throughout the day and create a calm, dark sleep environment to optimize the effectiveness of supplements.

Additionally, Dr. Creado recommends exploring other sleep-supporting ingredients that enhance the effects of melatonin, such as l-theanine, GABA, and magnesium.*

“These nutrients, when used appropriately, can promote deeper and more restorative sleep.” He emphasized, “Insomnia isn’t merely a lack of sleep; it’s an excess of wakefulness. Supporting your sleep is the way to address it.” – Dr. Creado

The Bedroom As a Sanctuary

Dr. Creado cautions against the intrusion of gadgets into the bedroom. “Light and radiation from tech devices can take a toll on sleep hygiene. The bedroom should be a space for relaxation and slumber, devoid of technological distractions.” Treat your bedroom as a sanctuary for good sleep.

The Path to Rejuvenating Sleep

Hydration, winding down, a calming environment, and a nightly routine are all integral components of cultivating restful slumber. By taking a proactive role in managing stress, utilizing sleep-supporting supplements, and creating a sleep-conducive atmosphere, individuals can set the stage for nights of rejuvenating rest. Take it from our sleep expert: sleep is not a passive state; it’s an active investment in your well-being.

About Dr. Creado:

Dr. Shane Creado is a board-certified psychiatrist and sleep medicine physician who works with athletes every day to prime their performance with solid habits and good rest. He hosts the Overcoming Insomnia course, which teaches evidence-based sleep improvement strategies, and has authored “Peak Sleep Performance: Cutting-Edge Sleep Science,” a #1 Amazon new release in Sports Medicine (March 2020).


At BrainMD, we’re dedicated to providing the highest-purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain-healthy supplements, please visit us at BrainMD.


*These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.

Jessica Sweeney