E 200: 10 Natural Hacks To A Better Nights Sleep

If you’ve ever found yourself staring at the ceiling at 2 a.m., overthinking everything from your to-do list to childhood trauma—you are not alone. In this episode, we dive into how sleep is impacted by stress, dysregulated nervous systems, and healing journeys—especially for adult children of dysfunction.

But instead of chasing perfect sleep, what if you could rebuild a healthy relationship with rest? No pressure. No pills. Just small, powerful shifts.

In this episode, I share 10 natural and science-backed ways to improve your sleep, even if your patterns have changed over the years. Whether you're struggling with falling asleep, staying asleep, or simply waking up exhausted—these tools are meant to support your healing body, mind, and spirit.

✨ Here are the 10 Sleep Tips Covered in This Episode:

1. Get Morning Sunlight :Natural light exposure early in the day resets your circadian rhythm and helps regulate melatonin production later.
2. Avoid Heavy Meals Late at Night : Eating too close to bedtime can activate digestion and interfere with restful sleep. Aim to eat 2–3 hours before bed.
3. Sip Chamomile Tea This calming herb contains apigenin, which promotes relaxation and reduces anxiety.
4. Use Lavender Essential Oil Lavender lowers your heart rate and eases the nervous system. Diffuse it or add a few drops to your pillow.
5. Practice Yoga Nidra or Guided Meditation These techniques bring your brain into deep rest and calm racing thoughts.
6. Avoid Caffeine After 2pm Caffeine can stay in your system for hours and block the sleep chemical adenosine. Switch to herbal teas or decaf later in the day.
7. Balance Blood Sugar Throughout the Day Stable blood sugar prevents cortisol spikes that can wake you up in the night. Eat meals with protein, fiber, and healthy fats.
8. Limit Alcohol Though it may make you sleepy, alcohol disrupts REM sleep and can cause fragmented rest.
9. Journal Before Bed Releasing your thoughts onto paper helps quiet the mind and signal safety to your nervous system.
10. Create a Sleep Sanctuary Cool, dark, and calm spaces help your brain relax into sleep. Think blackout curtains, minimal clutter, and no screens.

Your sleep doesn't need to be perfect. It just needs to be yours. Let go of the pressure to get 8 hours every night. Instead, focus on building rhythms that work for you—ones that feel safe, supported, and soothing.

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