A good laugh and a long sleep are the best cures in the doctor’s book.”Irish Proverb

7 ways to improve sleep

Sleep is vital to optimal health and longevity. A restful sleep is key to feeling rejuvenated and energized. 

When you’re in deep sleep, your entire mind, body and energy system recharge. You’re connected to the internal intelligent stream of power, which allows you to regenerate and heal.  Scientists have no idea what happens when we sleep or even dream.  It’s an ancient mystery.  All we know is that sleep is essential to life and health.  

Here’s some tricks I’ve tested and use to improve my quality of sleep.  They’re listed in no specific order of importance. Try them out and see what works for you.

Good sleep is one of the most important ways we can take care of ourselves and feel our best.  Night Night!


Essential Oils

Use a few drops on your skin or place drops in an oil diffuser.  

These oils are known for their relaxing qualities:

  • Lavender, Vetiver, Ylang Ylang, Bergamot, Sandalwood, Cedarwood

It’s important to use natural high therapeutic grade oils with no cheap additives.  I recommend NOW and DoTerra brands


Sleep Tonics

Try making one of these simple elixirs at night:

  • Hot water, apple cider vinegar, and a touch of honey
  • Herbal teas- Chamomile, Lavender, Valerian
  • Any quality sleep tea (Yogi, Cellestial, Trader Joes brand) 



Keep your room dark at night.  Cover all lights in your room, including your digital clock and TV/ cable/ internet box.  Anything that creating a lucent glow.  Shut the blinds. The body does well with total darkness at night.



Use calming sounds to induce sleep.

I recommend a white noise fan by OHM. I love this fan. It’s my go to and has been around for 50+ years. White noise creates a soothing sound environment for your mind to rest.

Nature sounds and sleep playlists are good too. 


Meditation/ Breathing

Clear your mind before you go to sleep.  I listen to binaural beats, solfeggio frequencies, and guided meditations to help me relax and focus on breathing.  Try a gratitude practice reviewing your day and feeling appreciation for life.  It’s a great practice to help ease you into a deep relaxing sleep. 


Don’t eat late night

Eating late at night and large amounts before going to sleep isn’t ideal.  Try eating your main meal 2-3 hours before going to bed, and limit yourself to a light snack if your hungry at night.


Sleep Schedule

Having a disciplined sleep schedule can help create healthy sleep habits.  Experts say at least 6-8 hours is ideal, and this is specific to each individual.  Make sure you’re getting enough rest to improve your health and energy levels. 


Bonus- Limit Blue Light Exposure

Phones, computer screens and TV’s emit blue light which disrupt your sleep cycles when overused at night.  Here’s a couple tricks to help your eye strain and sleep.

  • Adjust settings on your phone and computer to limit the blue light. On IOS Mac and iPhones go to settings- display- night shift- adjust the levels to warmer and times
  • Try wearing blue light glasses when using screens
  • Limit use of screen time at night

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