Molly Sims Shares Her Best Sleep Routine for Better Rest and Waking Up Energized (EXCLUSIVE)
Plus find out how to copy her bedtime ritual to fall asleep fast and snooze soundly
While getting a good night’s rest is crucial for overall health and wellness, it’s often easier said than done. Not only does falling asleep feel difficult, but staying asleep is another beast. So, how can you ensure you’re getting proper rest? Actress and model Molly Sims spoke with Woman’s World about how the right sleep routine can set you up for success. Keep reading to learn more about her tried and true bedtime rituals, plus expert tips for getting more zzz’s.
Woman’s World: What does your typical sleep routine look like?
Molly Sims: I’m kind of known for my bedtime. I love lighting a candle. I love a sleep mask. I love a great pillow. I love the room being cold, and I do set myself up for success. In the past couple of years, I’ve gone back to melatonin and discovered Natrol on my own. I was having trouble falling asleep and then staying asleep with changes in time zones, chaotic schedules and just everything in my head, lying there at night.
I set myself up, which I didn’t used to do. Also, instead of doing [a] red light [mask] in the morning, I’ll do it at night for three or four minutes—that also relaxes me and you’re kind of getting a beauty treatment in at the same time. I do magnesium in hot water, or sometimes I’ll do a hot cocoa with my kids before bed.
Woman's World Answers
WW: Tell us about your partnership with Natrol and how melatonin has improved your sleep.
MS: It’s been a game changer. [In the past] it was always easy for me to fall asleep. But these days, with the stress and the mental checklist that I kept going through, it was harder to stay asleep. So that’s ultimately why I started with Natrol melatonin. Staying asleep has gotten harder as I’ve gotten older—I’ll wake up at 1 or 3 a.m.
[Getting a good night’s sleep] also depends on what I’m going through, too. I recently lost my last parent, so that kind of shook me. I don’t want to take anything that has drugs in it. I only do drug-free, no artificial sweeteners or anything like that if I need to take something, especially more than a few times a week.
But I found Natrol through a recommendation from a mom friend of mine, and then they found me. I stopped taking these horse pills that I hated and now take two melatonin gummies instead. It’s amazing. You can choose the time-release version, which helps you stay asleep longer, or you can use the regular one, which helps you feel sleepy and relaxed in about 15 to 20 minutes. It’s totally drug-free, and it has changed my life.
WW: What are the biggest differences you notice when you get a good night’s sleep?
MS: Oh my god, I’m more alert. I’m more on it. I’m not sluggish. I don’t feel like I’m hungover. I don’t feel like I’m on the struggle bus. When I don’t get enough sleep, I’m on a speed bump and the bus is moving really slow. I think having clarity is the biggest thing I’ve noticed when I get the most amount of sleep and hydration—drinking as much as I can, whether water or whatever, just getting my body filled with liquids is really important.
The importance of a healthy sleep routine
A consistent sleep routine helps your body understand when it’s time to wind down and when it’s time to wake up. “By going to bed and waking up at the same time every day, you train your internal clock [or circadian rhythm], making it easier to fall asleep and wake up refreshed,” says Martina Vendrame, MD, a neurologist and sleep medicine specialist at Lehigh Valley Health Network. “Consistency reduces stress and promotes better quality sleep, which is essential for your overall health and mood.”
How to create your own sleep routine
By making a few calming activities part of your bedtime routine, you can fall asleep faster, avoid tossing and turning and wake up refreshed.
Here, experts share how some of Sims’ bedtime rituals can help you get a better night’s sleep, too:
Turn down the thermostat
“Temperature plays a significant role in sleep because your core body temperature has to drop by one to two degrees before bed to signal that it’s time to rest,” explains Angela Holliday-Bell, MD, sleep specialist and brand ambassador for Hatch. If you’re sleeping somewhere that’s too warm, it can lead to poor sleep. She suggests setting your bedroom temperature between 62 to 68 degrees.
Slip on a sleep mask
When you’re sleeping, it’s key to make the room as dark as possible. This helps your brain produce melatonin, which makes you sleepy. Dr. Vendrame says light exposure, even small amounts like from an alarm or opening in your shades, can trick your brain into thinking it’s daytime. Wearing a sleep mask is an easy, cost-effective way to improve your sleep quality if you don’t have blackout curtains or a pitch-black space.
Supplement with melatonin
If you’re still struggling to nod off, consider making a melatonin supplement part of your nighttime routine. Sleep supplements that are drug-free, like Natrol, help to regulate your body’s sleep-wake cycle. These are especially beneficial if you have irregular work hours, are jet lagged or need help getting back on to a regular sleep schedule, explains Dr. Vendrame. For best results, take melatonin about an hour before bed.
Ana Marie Schick, BA, CPT, CHC, resident sleep expert and health coach at Sleepme Inc, recommends taking small doses (one to three mg) for short periods of time. “Long-term melatonin supplementation is not recommended and can, in fact, stop working over time,” she says. “It is most widely effective when used short term ‘to put the train back on the tracks.’” Magnesium or other herbs such as chamomile, lavender and passion flower can also help with sleep.
Other easy ways to improve your sleep quality
Alongside Sims’ favorite bedtime rituals, consider giving these sleep tips a try:
- Avoid caffeine and large meals two to three hours before bedtime as these can lead to disrupted sleep, explains Dr. Holliday-Bell
- Avoid using electronics, which emit sleep-sapping blue light, one to two hours before bed
- Try white noise at night. “This can drown out background sounds and create a calming environment for sleep,” says Dr. Vendrame.
- Use a gentle alarm clock to avoid morning grogginess. The Hatch sunrise-simulating clock gradually increases light or sound to wake you up more naturally,” says Dr. Holliday-Bell, an ambassador for the brand. “This can help reduce the shock to your system, making it easier to start the day.”
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