10 Simple Tips to Sleep Better Tonight

sleep Sep 10, 2020

Join me in this video to discover what the hormones cortisol and melatonin have to do with your sleep quality and regulating your natural daily rhythms.


Melatonin is the sleep-promoting hormone that gets you ready for sleep. It should be at its peak at around 3 AM at night. So if you are waking up at 3 AM, you could be deficient in melatonin (from certain medications for example that can lead to melatonin deficiency). 

Cortisol, on the other hand, opposes melatonin and should start to rise closer to waking. It helps you wake up.

Elevated cortisol at night is a common problem that can result from long-term stress. Elevated cortisol will suppress melatonin, making you feel “wired but tired” at bedtime.


3 Secret Reasons You're Not Sleeping:

  1. Gut Inflammation
  2. Estrogen Dominance
  3. Anxiety and Stress

I go deeper into these top 3 reasons in the video above, make sure to watch until the end!


If gut inflammation is keeping you up at night, make sure to grab my free guide: The Ultimate Elimination Diet Starter Kit. 


Sleep Self-Assessment:

  1. Do you have trouble a) falling asleep at night, b) staying asleep or c) waking up in the morning? This is an important distinction. 
  2. Are you going to sleep at the same time every night?
  3. Are you having alcohol or caffeine in the evening?
  4. Are you watching an exciting movie or the news before bed?
  5. Do you have a consistent bedtime routine?
  6. Are you able to fall back asleep quickly if you wake up at night?
  7. Are you bloated at night?
  8. Do you get night sweats?
  9. Do you have cravings at night?
  10. Are you waking up refreshed? 

This is a quick but very useful check-in for yourself.


10 Tips to Improve Your Sleep That You Can Start Today:

  1. Screen-free for 1 hour before bed. Light will suppress melatonin production, especially blue light emitted from cell phones, TV screens and laptops.
  2. Create a calming bed routine. For example 1) Drink herbal tea, 2) Do 5-10 minutes of gentle yoga, 3) Read a fiction book.
  3. Avoid caffeine after 12pm, which includes coke, tea, chocolate and coffee.
  4. Keep a regular sleep and wake time. Try to avoid sleeping in on the weekends by more than an hour.
  5. Measure your sleep quality with a wearable device or app.
  6. Get at least 7-8 hours of sleep per night.
  7. Use a wake clock to simulates sunrise if you are waking up when it's still dark.
  8. Aim to sleep well before midnight.
  9. Sleep in a dark, cool room with black-out curtains.
  10. Use a night light in your bathroom -- don't turn on your lights!


These are simple yet powerful tools you can start tonight. If you are already aware of these lifestyle tips, my question to you is are you actually doing them?


To many restful nights,