An integrated approach to better sleep

Last month’s blog post focused on chronic stress. I shared that the stress response is actually helpful—but only when it’s followed by recovery. That recovery is where many of us get stuck. These days, stress is coming at us from all angles: political tension, financial worries, parenting challenges, work overload… even natural disasters (WNC, anyone??).

When we’re juggling so much each day and have only a tiny window at night to unwind, it’s easy to fall into doom scrolling, snacking, too much TV, and other coping habits just to grab a moment to ourselves.

But here’s the catch: these late-night behaviors might be interfering with the most essential piece of chronic stress recovery—SLEEP.

Personally, I’ve been feeling this deeply. My sleep has been off, and I’m working to realign it—because quality sleep doesn’t just help with stress. It supports nearly every recovery system in the body, including:

• Exercise recovery and muscle growth

• Cellular repair and detoxification

• Mood regulation and mental clarity

So, when you read these sleep tips, please know I’m right here with you. I’m not perfect—and I don’t expect you to be either! I just want to share what I’ve learned about a science-backed, integrated approach to getting better sleep.

1. Establish a Consistent Sleep-Wake Cycle

Think about babies. They thrive on routines—bath time, lavender lotion, cozy pajamas, bedtime stories… and then they drift off to sleep. That routine tells their body, “It’s time to rest.”

We’re no different! A consistent evening and morning routine triggers your relaxation response and boosts melatonin production, helping your body feel naturally sleepy at night and alert in the morning.

According to the National Sleep Foundation, going to bed and waking up at the same time each day (with a 1–2 hour variation on weekends) supports better physical health, mental clarity, and performance.

How to set your ideal schedule:

• Determine how many hours of sleep you need. This varies based on genetics, biology, and stress load, but I recommend no fewer than 7 hours. Most women do best with 8+.

• Consider when you need to wake up (school drop-off, work, morning routine, etc.).

• Count backward to find your bedtime.

• Plan to be in bed at least 30 minutes before that time.

Example:

Jane, a busy mom, needs to leave the house by 8 a.m. and wants 8 hours of sleep. She needs an hour to get ready in the morning, so she plans to wake at 7 a.m. That means lights out by 11 p.m., with a wind-down routine starting by 10:30. Following this consistently—even on weekends—can have a major impact.

2. Get Morning Light Exposure

Light is one of the most powerful signals for your circadian rhythm. Natural light exposure—especially in the morning—helps regulate melatonin, advance your sleep cycle, and improve sleep quality.

Even just an hour outside can shift your body clock forward by 30 minutes! So get outside when you can—especially in the morning.

Concerned about sun exposure?

Use protective clothing, hats, or mineral sunscreen. You’ll still get the light benefits without the skin damage.

Stuck indoors?

Indoor lighting is much dimmer than sunlight. Consider a 10,000 LUX light therapy lamp—use it while getting ready or during your morning work routine to mimic natural light.

3. Move Your Body Daily

Exercise helps everything—sleep included! Regular physical activity improves sleep quality and reduces sleep disorders. It also decreases stress, lowers blood pressure, and releases endorphins—key components of circadian rhythm regulation.

Tips for sleep-boosting movement:

• Choose moderate-to-vigorous aerobic or strength workouts (weights, martial arts, yoga, walking, running, etc.).

• Avoid long workouts (90+ minutes) right before bed—they may disrupt sleep.

• Morning or afternoon workouts are ideal, but any movement is better than none.

• Bonus: Take your workout outdoors for added light exposure.

4. Avoid Eating (and Drinking Alcohol) 3 Hours Before Bed

The research on late-night eating is mixed, but here’s what we know:

• A study from the British Journal of Nutrition found that eating within an hour of bedtime increased both total sleep and night awakenings—meaning lighter, less restful sleep.

• Other studies suggest hormones like insulin, leptin, and ghrelin—vital for digestion—are also tied to circadian rhythm. Eating heavy meals late at night may disrupt these hormones, and therefore may interfere with sleep quality.

Tips for better nighttime eating habits:

• Eat dinner at least 2–3 hours before bed.

• Choose nutrient-dense meals to support your body through the night.

• If you need a bedtime snack, keep it light and easy to digest.

• Avoid spicy, heavy, or greasy foods late in the evening.

Now let’s talk alcohol.

Yes, that glass of wine might feel relaxing, but it reduces REM sleep (which helps us process stress and emotions), increases nighttime awakenings, and raises your risk of sleep disorders.

If you’re going to drink:

• Drink earlier in the evening—avoid drinking right before bed.

• Try replacing your nightly glass with a “Sleepy Girl Mocktail” that supports rest and reduces inflammation.

5. Practice Breathwork & Relaxation Techniques

I know, I know. Breathwork can get a bit… boring!

However, the more relaxed your body is, the easier it is to sleep. Daytime stress affects our breathing—making it shallow and tight, which signals danger to the brain.

Intentional breathwork tells your body: “We’re safe. It’s time to rest.” We need that switch from the stress of the day, to the restful night.

Two simple techniques to try:

• Box Breathing: Inhale 4 seconds, hold 4, exhale 4, hold 4. Repeat 4 rounds.

• 4-7-8 Breathing: Inhale 4 seconds, hold 7, exhale 8. Repeat 4 rounds.

Also consider adding calming activities to your evening routine:

• Reading

• Gentle TV shows with blue-light blocking glasses

• Board games or card games

• Cuddling with pets or loved ones

• Music or light crafts

6. Reduce Blue Light & Screen Time

Here’s the deal: Blue light from screens mimics sunlight and confuses your brain into thinking it’s still daytime—shutting down melatonin and delaying sleep.


Tips to reduce blue light:

• Turn off screens 1 hour before bed

• Wear blue light blocking glasses

• Set your phone to “Night Shift” or use apps that reduce blue light

• Swap overhead lights for amber/red bulbs in the evening

If you still want to watch something before bed, do it with blue light blockers and keep it calm and non-stimulating.

7. Optimize Your Sleep Environment

I used to be able to sleep anywhere—couch, floor, you name it. These days, I’m a sleep snob, and honestly? That’s a good thing. Our environment that we sleep in plays a huge role on whether we stay asleep, get quality sleep, or not.

To create a sleep-friendly space:

• Keep the room cool (ideally 65–68°F)

• Use blackout curtains or an eye mask

• Block noise with white noise machines or fans

Our body temperature naturally drops at night. A cool, dark, quiet room helps your nervous system calm down and drift into deeper stages of sleep.

Final Thoughts

Sleep is one of the most powerful tools for mental clarity, emotional resilience, physical recovery, and stress management. It’s not about being perfect—it’s about giving your body a better shot at true rest.

Many of us have had stressful disruptions to our routines lately. Again, political, financial, and natural disasters cause us stress and disrupt our routines- sleep is part of this too.

So if you feel the need to get your sleep back on track—me too. Let’s do it together!

**Remember, each one of us is different and need different things. We each need to take some time to experiment! None of these are hard and fast rules. And sometimes we need to throw it all out the window for a little FUN. Just remember- this blog post is written for those who are feeling like their sleep is off track and want to try some things to get it back on track.

A Sample Daily Schedule that Prioritizes Sleep:

7am- Wake up, get ready, eat breakfast, take your dog outside for some morning light.

12pm- Take a 5-10 minute quick walk outside after lunch

4pm- Head to the gym for a quick workout after work/school

7:00pm- Dinner

7:30pm- Put blue blocker glasses on and dim lights/use red or amber lights in the house. Watch a show, snuggle, read, relax (this is hard, I know). Eat a nutrient dense snack later on, or make a sleepy girl mocktail.

10:30pm- in bed, without screens- snuggle or read a book!

11:00pm- lights OUT.

8. Bonus Tips: Natural Sleep Aids

• Magnesium drink or bath salts – Supports relaxation and muscle recovery

• Tart Cherry Juice – Natural source of melatonin

• Herbal Teas – Chamomile, valerian root, passionflower for calming effects

• Essential Oils – Lavender and cedarwood for relaxation

Want to remember these tips? Download the infographic below and save it to your phone!