In today’s world, getting the right amount of sleep is a near impossibility.

Most of us are in a losing battle against stress, late nights, tight schedules and so much more. Even worse, the artificial lighting that comes from our iPads and Kindles at bedtime are doing more damage than we know or even imagine. Worst of all, the little sleep we do manage to get every night is not of the best quality possible. Ever wonder why you’re so bushed in the morning when you’re supposed to be fresh and alert? It would seem that what we used to call Monday Morning Blues have quickly evolved to become…


At Sprayable Inc., we’re focused on getting your life back on track whether it’s having the right amount of energy when you need it, or the right quality of sleep every night. So here’s what we’ve done: We’ve put together “absolutely the most awesomest” set of sleep tips you’ll ever find on the Internet or anywhere else and that’s saying a lot! Enjoy reading these truly epic tips, but don’t stop at that… You need to put these into practice if you want results lasting results that you, your body and your brain will thank us for. These tips are conveniently segregated by day of the week, so take one day at a time and, before seven days have passed, you will be the proud new owner of the highest quality of sleep possible. Before that, we did a long daybed mattress research Guaranteed!

Monday Sleep Tips

4 Ways to Prep your Bedroom for a Great Night’s Sleep


1. Keep it Dark.

Use blackout curtains to make sure it’s pitch dark when you sleep.



2. Keep it Cool.

Use air-conditioning or an air-cooler to keep the room at a cool 60-70 degrees.



3. Keep it Tech-free.

No laptops or smartphones before bed. Make it a rule or pay the price.



4. Keep it Blue-light Free.

No laptops or smartphones before bed. Make it a rule or pay the price.


 Tuesday Sleep Tips

3 Yoga Stretches to Help You Relax Before Bed

Yoga never fails. Try these exercises:

1. Stand Forward Bend: Uttanasanaimg6

  • Hands beside your body and stand on the floor in a straight position then look straight ahead.
  • Exhale and bend downwards from your hips keeping your knees straight.
  • Press your palms firmly against the floor, then put your elbows on the outer side of your calf muscles. Then, relax and breathe naturally.


2. Corpse Deep Relaxation: Shavasanaimg7

  • Lie down on the floor on your back with your legs apart.
  • Spread your fingers wide apart and rest your head on any side of your body.
  • Concentrate on breathing slowly and deeply.
  • Feel the new energy generated in your body as it flows through out your body.
  • Sit crosslegged and relax.


3. Easy: Sukhasanaimg8

  • Sit down on the floor with your legs in front of you.
  • Bend and fold your left knee, and then place the sole of your left foot on the inner side of your right thigh. Bend your right knee and place the sole of your right foot on the outer side of the left leg’s calf muscle.
  • Next, place your palms on your knees and face downward.
  • Close your eyes, and relax.



Download the FREE PDF version of this awesome ebook –

“Crash” Course: Learn to Sleep Better in 7 Days. Guaranteed!