When it comes to dramatically improving health, reducing stress, and impacting quality of life, sleep is a superfood!  You can eat bowls and bowls of kale salad and speak to yourself kindly, but until you're well-rested, then you're never fully nourished!

While I might have a lot of healthy routines in place, I still haven't cemented a good night's rest into a habit. Apparently, it’s something that many of us have in common. When I took a poll on my Instagram Stories, 93% of you responded that you want more support to get sound sleep. That’s hardly surprising; there is evidence that only 40% of Americans are getting the recommended amount of shut-eye each night. We can do better because our lives and our bodies deserve better.

Lack of sleep has a cumulative effect: it…

• reduces our immunity
• slows our metabolism
• makes us more prone to stress
• raises our cortisol levels
• leaves us grumpy and irritable, likely to make less-than-great decisions

(Who among us hasn’t found ourselves standing in front of the fridge – dazed! – with an empty jar of almond butter wondering how the heck we got there?)

It may seem like a no-brainer, but EVERYTHING improves when you’re well-rested.

Since I'm very serious about helping us all sleep better,  I've been sharing one tip every Sunday evening on social media to turn a good night’s rest into a lasting habit. Because those posts are fleeting (and you may have missed or already forgotten them), I’ve compiled them all here!

Instead of strict rules and things not to do, like “no caffeine past 2 p.m.,” or “no electronics an hour before bed,” or “no bright lights when it’s time to tuck in,” I like to suggest proactive behaviors or activities that you should do to wind down and decompress. These are things that calm and center you, preparing you for the kind of deep, restorative sleep that will make the next day easier and more productive.

Set Yourself Up for A Better Tomorrow
Of course, my first bit of advice is food-related: organize your breakfast the night before. Whether you chop and peel smoothie ingredients, toss together overnight oats, or gather all your toast toppings, you’ll wake up knowing a balanced meal is close to ready. You can also lay out your exercise clothes, pack your bag for work, or prepare your kids’ lunches. When you prep ahead, you eliminate thoughts about a stressful morning and can truly relax and ease into sleep.

Routine Is Key
Choose a specific time to start winding down your day, then be consistent to create routine. Power off your devices, sip on a soothing latte, change into soft PJs, or soak in a warm bath (see below). Whatever nighttime ritual you create, it should prepare you for sleep, both mentally and physically, so that your body will start to understand the cues to get ready for bed.

Start A Pre-Bedtime Journaling Practice
This ritual can instantly relax your mind and body as you wind down for a good night’s rest – and bonus: it takes your eyes off of all those glowing screens! Whether it’s simply writing out your to-do list and getting it out of your head or expressing gratitude so that you go to bed feeling happier, there’s no one right way to journal. The act of releasing your thoughts onto paper is cathartic, and you may be genuinely surprised how much this simple habit can impact your state of mind, allowing you to worry less and sleep more soundly.

Make Friends with Lavender
I'm such a believer in the magical calming powers of these little flowers! It’s no surprise to find me sneaking culinary lavender into meals and filling my diffuser with lavender essential oil. The smell alone is proven to instantly reduce stress and support better sleep, so infuse a little into a chia pudding or dab it on your pillow before bed. Lavender is your new BFF when it’s time for a good night’s rest.

Give Yourself Extra Nutrient Support
Sometimes lavender and journaling just aren’t enough to quiet your racing mind or ease your body into a sound sleep. New reports show that magnesium (the “anti-stress mineral”) is known to relax the body and help induce sound slumber. My go-to support, which I recommend to clients, is CALM – and their new CALMFUL SLEEP combines magnesium with the relaxing amino acid L-theanine, calm-enhancing GABA, and melatonin. (Check with your doctor before starting any new supplement.)

Soak Away the Stress of the Day
A warm bath before bed may be the simplest (and most effective) way to relax. Take it next level with a luxurious DIY sleepy-time “recipe” to add to your tub! All it takes is 20 minutes to start tuning out the outside world and feeling more grounded and connected to yourself as you wind down from a hectic day.

Try this combination:
1 to 2 cups Epsom salt (magnesium eases anxiety + soothes sore muscles)
1/2 cup baking soda (detoxifies)
Choose 1 to 2 extras:
Rose petals (naturally calming + smells divine)
Lavender (deepens relaxation)
Marjoram (sleep-inducing)
Peppermint + orange essential oils (stress-relieving combo)
Pour your favorite ingredients into the water while it runs, inhale the amazing aroma as the tub fills, then sink in to fully relax your mind and body.

At the end of the day, the most effective way to improve your sleeping habits is to make sleep a priority. Trust me: I stay up way too late answering that one last email or reading that quick article. But telling my mind and body that enough is enough allows me to fully unplug and stock up on the nourishing rest that I need. Join me in committing to a good night’s sleep – then notice how EVERYTHING gets better when you’re well-rested. Sweet dreams!

P.S. This conversation isn’t over! Join me on social media every Sunday evening for fresh sleep tips that will help you relax for the week ahead. Follow along – and get more zzz's.