Did you know that between 50 and 70 million Americans suffer from a sleep disorder? I used to be one of them! Over time, as I worked on my health and managed various stressors, I experienced a profound improvement in my sleep quality. For many of us, poor gut health, hormonal imbalances, and hidden stressors like parasites can deeply impact our ability to get restful sleep. But while you’re working on your overall wellness, there are simple steps you can start using right now to improve your sleep quality so you can wake up refreshed and ready for the day!
1. Establish a Relaxing Wind-Down Routine Creating a consistent, calming wind-down routine before bed can signal to your body that it’s time to relax. This could be as simple as reading, stretching, or practicing meditation—anything that helps you feel grounded and calm. If watching TV is your go-to way to unwind, consider wearing blue-light-blocking glasses, which help prevent blue light from increasing cortisol (a stress hormone that suppresses melatonin, our sleep-inducing hormone). Ideally, try to avoid screens at least an hour before bed to give your body the best chance to produce natural melatonin.
2. Try Red Light Therapy Using red light therapy before bed has been shown to reduce inflammation and boost recovery, making it easier for you to experience deeper, more restful sleep. Studies suggest that red light wavelengths penetrate the skin and tissues, stimulating cells and reducing inflammation, which can help your body enter a state of rest and recovery. Try a red light device before bed and see if you feel a difference!
3. Embrace Natural Light Exposure Getting natural light exposure, especially in the morning, helps your body align with the Earth’s circadian rhythm. Sunlight exposure helps regulate your internal clock by boosting serotonin, which later converts to melatonin in the evening. Spend at least 10-20 minutes outside in the morning if possible, as this can enhance your ability to fall asleep and stay asleep later on.
4. Avoid Eating Late in the Evening Eating within a few hours of bedtime can interfere with your sleep. A large meal triggers digestion and raises your core temperature, both of which make it harder to fall and stay asleep. I track my sleep with a WHOOP strap and noticed that late meals almost always left me feeling groggy the next morning. As a rule of thumb, try to avoid eating at least three hours before bed for better rest.
5. Consider Herbs and Supplements for Relaxation If you’re someone who struggles with winding down and feel like your body is “stuck” in overdrive, certain herbs and supplements can help. Adaptogens and calming herbs, such as ashwagandha, valerian root, and magnesium, can encourage your body to shift from a sympathetic (fight-or-flight) state to a parasympathetic (rest-and-digest) state. For personalized recommendations, working with a health coach or integrative practitioner can be beneficial—they can help run labs, balance your body, and create sustainable habits to support sleep.
6. Track Your Progress with WHOOP If you’re interested in tracking your sleep and other metrics, the WHOOP strap can be an excellent tool. This wearable device provides insights into your sleep stages, heart rate variability, and recovery, helping you identify patterns that may be impacting your rest. If you’re ready to take control of your sleep, check out the WHOOP strap here!
Final Thoughts: Quality sleep is essential for our physical and mental well-being, and there’s no one-size-fits-all approach. It can take some trial and error to find what works best for you, but every step you take toward better sleep is a step toward better health. Give these tips a try and start your journey toward waking up refreshed every morning!
I hope you enjoy these sleep tips—here’s to your best rest yet!