Goodnight, Sunshine!

You’re not sleeping well? That’s a shame… and it’s something we can improve.

Sleep. We all need it, badly, and yet for various reasons we can get caught up in some crappy sleep.

Maybe it’s stress, changes in life, or a medical condition. No matter what, it’s always good to revisit your sleep routines and make improvements where you can.

  • Go to sleep at about the same time every night, and wake at the same time. This creates the biological habit and helps regulate the hormones associated with sleep. If you have a disorder that complicates this, create a “going to bed routine.”
  • Limit, or eliminate, electronic stimulus before bed. If you do use your iPad to read at night, wear blue-light blocking glasses.
  • Have a habit of doing something relaxing for the 60 minutes before bed. Reading is good, but keep the content light.
  • Keep a pad and pen by your bed and write down everything you’re thinking about. If solutions or questions come up, write them down too. The idea is to get these thoughts out of the solution loop and allow the brain to focus on reconciliation while it sleeps.
  • Take magnesium before bed. I like Natural Calm.
  • Try meditation or heart rate variability for 10 to 15 minutes before you sleep. I do this while lying on an acupressure mat. This allows the body and mind to reset and align.
  • Ensure your bedroom to conducive to sleep. Keep it cold (about ~70F or lower), very dark, and quiet.
  • Ensure you have a very comfortable pillow. No one pillow works for everyone… so it’s hard to recommend.
  • Use acupressure, like an acupressure mat, for ten minutes prior to sleep.
  • Do not exercise 2 hours before bed. Do not eat 2–3 hours before bed. Alcohol and heavy fats may impact sleep. However, a tablespoon of whole organic honey can help.

Help with daytime performance:

  • Eat little to no carbs in the morning, save carbs for your evening meal.
  • Ensure some healthy fats in the morning (kick start your brain)
  • Choose a clean caffeine if you want… organic coffee and tea
  • Add protein to those coffee/tea choices. I use collagen.
  • Take an excellent multi-vitamin, 3–5g of vitamin C, and 2500–5000 IU of vitamin D3 (assuming normal blood levels of these).
  • Consider nootropics (very personal preference). I love these while traveling.
  • If you feel too tired, take a short nap (10–15 minutes max). Cool dark place, set a soothing alarm to wake you.)
  • Drink lots of water or iced tea during the day… lots.

Like any habit, great sleep can be yours with a little effort and practice. Need more help? Ask Alexa to read to you… it’s one of my favorite ways to fall asleep 😉

Have questions? Feel free to contact me. And, if you’re interested in working with me, check out my coaching program.



If you’re suffering from insomnia for 3-4 weeks, it’s interfeared with daytime activities, you have pain, you have difficuly breathing, or you simply feel the need, please seek medical attention immediately. This article is about sleep routines and hygiene.

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