Healthy Lifestyle

Sleep Better… Starting Tonight!

sleep better tonight couple sleeping

Learn how to sleep better to improve your health, starting tonight!

Getting enough sleep is one of the most enjoyable things you can do to improve your health and well-being. 

​As the body’s natural cosmetic, there are countless benefits to getting your “beauty sleep.” It’s therapeutic for the brain and body. Sleep also…

  • Aids weight loss
  • Balances hormones
  • Supports healing
  • Decreases depression and anxiety
  • Increases energy
  • Reduces signs of aging, and more!

​​Improve Your Health With Sleep

Have you ever slept so well that your body feels firmer and you even feel younger? It’s one of those mornings that golden sunlight fills your bedroom. The birds are chirping. And you feel so refreshed that you throw the sheets off and jump out of bed. You’re ready to start your day. Well, you deserve to have more of those mornings!

Knock yourself out with these 10 tips to sleep better… starting tonight!

1. Soak Up The Sun

A little sunshine every day can help you sleep better. As little as 15 minutes a day of direct sunlight can reset your body’s internal clock. As a result, it can also synchronize your biological rhythms. This is especially helpful for those suffering from jet lag or time changes.

2. Avoid Stimulants

Got trouble sleeping? Say sayonara to stimulants and hello to a good night’s sleep. Stimulants can interfere with your circadian rhythm. To get more restful zzz’s, avoid alcohol, coffee, cardio, sugary foods, and other stimulants.

To clarify, that means you want to…

  • Apply a noon caffeine cut off
  • Say buh-bye to booze after dinner
  • Skip the evening gym routine

3. Relax & Unwind

Set up for restful sleep. After sunset, focus on activities that help you relax. At least 30 minutes before bedtime, unplug from your electronics. Create a calming evening ritual that helps you unwind from the day. Do things that will help you fall asleep. These will help reduce sleep issues, including a busy mind.

For instance, relaxing activities can include:

  • Meditating
  • Journaling
  • Practicing gentle yoga
  • Laying with a lavender eye pillow
  • Cuddling with your cat or dog
  • Coloring in an adult coloring book
  • Reading something uplifting or funny
  • Taking a warm bath with epsom salt bath & lavender essential oil

The best sleep environment…

4. Reduce Artificial Light

Unnatural light can have a negative impact on your sleep. In particular, you want to reduce your exposure to artificial, blue, and bright light after dark. This type of light tricks the body into thinking it’s daytime. This suppresses the production melatonin, your sleep hormone.

To improve lighting at night…

  • Use natural lights such as Himalayan salt lamps and candles
  • Install F.lux software on your electronics
  • Also, wear glasses that are amber-tinted when viewing electronics

5. Set-up Your Bedroom

Prep your bedroom to promote more restful sleep. Create a relaxing, clean, cool, quiet, comfortable and dark environment.

Relaxing evening examples:

  • Wash the sheets
  • Set the room to a comfortable temperature
  • Turn on a fan or white noise machine to block out external sounds
  • Cover windows
  • Unplug electronics

How to get more sleep…

6. Go to Bed Earlier

Staying up late discrupts your hormones. Get to bed earlier. No matter how tempting it is to stay up late watching one more show or replying to another email, do your best to avoid it. Late nights interfere with sleep quality. They can cause you to wake up throughout the night and leave you feeling groggy in the morning. As a remedy for more restful sleep, start to wind down at sunset. Avoid anything stimulating or stressful close to bedtime. Strive to be in bed by 10:30 PM.

7. Get More Sleep

Going to bed earlier may also help you get more sleep. Make it a habit of going to bed and waking up at about the same time every day. Try also to get about the same hours of rest each night. A consistent schedule will benefit your body composition and overall health.

8. Stabilize Blood Sugar

Clean up your diet to support healthy glucose levels and balance hormones. Therefore, eat a diet that focuses on high-quality, unprocessed foods.

Mango, banana and dark tart cherries can provide a healthy and sweet-tooth satisfying sleep-promoting snack before bed.

9. Address Underlying Sleep Issues

Sleep problems are a serious health threat. Get the support you need. Contact Cate to find underlying root causes. Pathogens, pre-diabetes diabetes, liver congestion, hormone imbalances, chronic dehydration, and other factors could be contributing to your sleep issues. In addition, symptoms, health history, and labs can all be factored in to determine the best plan for you. PSYCH-K and HeartMath techniques may help too.

Best supplements for restful sleep…

10. Supplement to Sleep Better

Cate can help you determine what supplements will help get more restful sleep. For instance, valerian, kava kava and passionflower are perfect for stimulating GABA to help you fall asleep. In addition, magnesium calms the nervous system and relaxes muscles. One of the best supplements is Natural Calm magnesium for sleep. Lastly, curcumin can reduce inflammation to provide natural pain relief.

​Bedtime Checklist

  • Eat a healthy and satisfying dinner.
  • Optional: sleep-promoting snack of cherries, banana or mango.
  • Focus on evening activities that reduce stress and calm your mind.
  • Create a dark, cool, and clean bedroom.
  • Use accent lighting and candles.
  • Wear amber or orange-tinted glasses for watching TV.
  • Enable F.lux on electronic devices.
  • Lastly, turn off electronics at least 30 minutes before bedtime.

​Restful Solutions

  • Difficulty falling asleep –> Try GABA and amber-tinted glasses.
  • Problems staying asleep –> Increase serotonin naturally with 5-HTP.
  • Trouble waking –> Examine diet, supplements, and hormone balance.
  • Mind racing –> Reduce stress. Also, balance melatonin and cortisol.
  • Feel wired & tired –> Balance melatonin/cortisol and address pathogens.
  • Get up to urinate –> Avoid drinking 2 hours before bed.
  • Wake up between 3-4 am –> Try liver support and a detox program.
  • Wake to eat –> Eat banana, mango, or cherries 30 minutes before bed.
  • Experience acid reflux –> Raise your pillow a couple of inches.
  • Night sweats –> Focus on balancing hormones.
  • High pain level –> Consider natural pain-relieving supplements.
  • Restless leg syndrome –> Address chronic inflammation and infections.
  • Snoring problems –> Try sleep strips.
  • Sleep apnea –> Consult with a professional.

I hope these tips help you get better zzz’s. Sweet dreams & good night!