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According to the American Sleep Association, 30% of adults have occasional short-term sleep issues and 10% chronic (1). For me, it was the latter; I usually only slept every other day for a few hours. Sleep was like some kind of magical place that I could only dream of, daydream of course. I remember my parents buying me a watch as a kid with an owl on it as they called me their little night owl because I would be up late unable to sleep.

As I entered my 20s, my sleep got worst, and I knew I needed to get some professional help. I saw physicians, specialists, Chinese medicine doctors, tried homeopathic remedies, an online cognitive behavior program for insomnia, and a naturopath. I was finally able to sleep every day but only for a few hours. This was an improvement but still not enough.

I continued to read as much as I could about sleep and experiment with everything I was learning. I can finally say I typically sleep 7- 8 hours every night. Occasionally I will get a little less than seven hours, but I am ok with that. It doesn’t happen often.

I am sharing my story with you so that you can see that it is possible to improve your sleep. If I can go from sleeping every other day for a few hours to 7-8 hours per night, then you can too. In this post, I want to share with you some of the most effective tips that I have learned. I was unable to share everything in this post because then it would be too long. I will eventually be offering an online sleep course with a lot more information. Some of these tips you may already know and some you may not; however, it’s good to have a refresher. Sometimes we forget and lose the good sleep habits.


I’m not going to go into detail about why we need sleep. We all know we need sleep and that sleep deprivation has adverse effects on our health. You don’t need to be adding that stress. Instead, I am going to add some positive effects of improving your sleep that you can look forward to.

  • Better focus
  • Better immune system
  • Better mood
  • Easier weight loss
  • Improved cognition and memory
  • Less inflammation
  • Less Stress
  • Live longer
  • More energy
  • Reduced chance of many diseases


I am not going to list a bunch of common tips that we all know like do not drink caffeine late, go to bed only when tired, dim the lights, turn off our phones/iPads/TV’s, etc. Instead, I am going to list five tips that you may not have tried. Once I have my sleep course open for enrollment, I will be going through lots of habits to experiment with and share with you everything that has cured my insomnia.

  • Get some sun during the day. Getting plenty of sunshine in the daytime helps regulate your circadian rhythm and fall asleep sooner at night. By exposing our skin, face, and eyes to sunshine, our bodies increase production of serotonin which helps us wake up and start the day. Serotonin is also a precursor to melatonin and needed for sleep. If we aren’t producing enough melatonin, then we can have insomnia.
  • Lower temperature. Do you know the optimal bedroom temperature for a good deep sleep? According to the Sleep Foundation, 65°is optimal. I was surprised too when I first learned this. Our bodies temperature fluctuates throughout the day as part of our circadian rhythm. In a healthy cycle, our body temperature drops just before sleep and continue to decline throughout the night. If our rooms are too warm, it interferes with our circadian rhythms and can impact our sleep and make it difficult to fall asleep.
  • Get exercise. Exercise helps improve our sleep by helping with stress, decreasing depression, burns extra energy, and helps set our circadian rhythm. Just make sure you do not exercise too late.
  • Meditation.If you are someone who has racing thoughts going through your mind while trying to fall asleep, then meditation can be a simple and powerful tool for you. You can try downloading an app like Headspace and start meditating in the evenings after work or just before bed.
  • Underlying health issues or medicine or supplements. Believe it or not, you may have supplements, medication, or a health condition affecting your sleep. I have found out a few times that I was taking a supplement known to cause insomnia, especially if taken at night. Research your supplements and medications to make sure they aren’t causing you any issues with sleep. If you have any medical conditions, I recommend talking to your physician and do a little research. I have had some serious hormone imbalances that I am sure to have affected my sleep. The imbalances are controlled now through bioidentical hormones, and I am sure they are helping with my sleep too.


For all of my healthcare practitioners out there, check out this blog post I wrote. There is a section for healthcare practitioners with some excellent tips to help patients with their sleep.

Here is the link…


I would like for you to choose one or two things from the list that you are going to try and share it in the comments section down below which ones you picked. Also, let me know what has and hasn’t worked for you in the past? We can all learn from each other. If you found this post helpful, please share it on Facebook. It would mean a lot to me. 🙂


Drank caffeine too late? De-caffeinate:

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