Complete Recipe for Sleep Success


We’ve all been there…

Tossing. Turning. Thinking. Calculating. Trying so hard…but still lying there awake!

In our modern world of stress, artificial light and non-stop screen time, sleep issues run rampant!

What’s most concerning is that chronic sleep deprivation sets you up for inflammation, weight gain and a host of chronic diseases.

There are lots of natural sleep supplements out there (and please message me if you need some ideas) but sometimes it's not just about what you take, it's also what you DO!

Learning to sleep better can be a bit like working out a muscle. It takes some practice and consistency….But a little bit of intention and effort can go a long way!

Here’s my recipe for success…

• Try to stick to a regular sleep schedule - even on weekends.

• 30 minutes of hard exercise daily, but avoid exercising after dinner

• Put your worries away when you go to bed! Try writing them down, then crumpling up the paper, and tossing it in the waste basket.

• Do something relaxing and enjoyable before bedtime.

• Have only dim lighting in 2 hours before bedtime. Avoid computer screens, TVs and bright lights. (Read an actual book instead of reading on your phone!)

• Make your bedroom quiet, comfortable and totally DARK.

• Do not read or watch TV in bed. Reserve the bedroom for sleep and sexual activity.

• If you cannot sleep within 15 to 20 minutes, get up and go to another room to read or do something relaxing. Return to bed only when drowsy.

• Remove the clock from eyesight. No peeking!

• Do not nap during the day. If you must nap, limit it to 30 minutes in the early afternoon.

• Reduce alcohol, nicotine, and caffeine use. Even coffee in early afternoon can affect sleep in some people!

• Avoid large meals just before bedtime. Eat a protein snack before bed if you tend to wake up hungry,

• If waking in the night to urinate is an issue, avoid fluids after 6 or 7pm.

• Upon first getting into bed, practice a few minutes of deep breathing, meditation or progressive muscle relaxation.

Here’s to better sleep! :)

Rebecca Principe