The Complete Guide to Better Sleep
Your go-to resource for improving physical and mental health, boosting energy, and unlocking productivity—all through better sleep.
If you’re struggling with low energy, difficulty focusing, or feeling “off”, your sleep might be the culprit. Improving sleep is one of the most underrated, transformative changes you can make for your health!
5 Strategies for Better Sleep
1. Consistency is Key
Bedtime + Wake Time: Stick to a consistent sleep schedule, even on weekends. Aim to stay within 1 hour of your usual times.
Evening Rituals: Set the tone for restfulness with calming activities—read, meditate, or do gentle stretches before bed.
Morning Routines: Start your day with morning sunlight- the most powerful way to regulate your sleep-wake cycle. Aim for at least 2 minutes of sunlight. To get even more benefits, get in a morning walk in the sunlight help you wake up naturally.
2. Master Your Light Exposure
Daytime: Spend at least 2 minutes outside in bright sunlight each morning as early as possible. Try to also get outside throughout the day to get exposure to natural light during the daytime.
Nighttime: Dim overhead lights and turn off electronics. Try blue light glasses if you need to use screens. Minimize exposure to light before bed and keep your bedroom as dark as possible.
3. Nutrition for Restful Sleep
Meal Timing: Eat dinner at least 3 hours before bed and fast for 12-14 hours overnight. I like to have dinner earlier, around 5:30 pm-6 pm, and breakfast at around 7:30/8 am.
Superfoods for Sleep: Try tart cherry juice, kiwi fruit, or flaxseeds to naturally support melatonin production.
Consistency: Stick to regular mealtimes to help regulate your circadian rhythm.