We all know getting enough sleep is necessary for optimal health. When you don’t get enough, it affects everything – work, relationships, health, and peace of mind. What if you don’t sleep well? It’s time to consider making some changes.

Experimentation is the Key

Whether you make lots of changes at once or do it in stages, it is helpful to work it like an experiment, goggles and all!

All at Once or One at a Time?

What’s the best approach for making changes to get that good healthy sleep? Do what works for you. It’s really that simple.

For some, it’s easier to make all the changes at once then add elements back in over time, like how it is done for the Whole 30 Diet.  Others approach it by removing one thing at a time and seeing the effect.

Keep reading to find out your way to better sleep.

Getting you to that solid night’s sleep could happen with one small change or a series of modifications to your habits and patterns. The beauty is you will learn to trust your body as you develop intuition and personal wisdom because there is no one way for all people.

Only you can know how your body feels. What works well for one person may not work as well for the next. It’s personal. Get to know yourself again one step at a time.

Changes You Can Make


Have a clear idea of what you want. Deeper sleep? Stay asleep? Longer sleep?

full body reboot

Experts suggest a 21-30 day window when you are resetting your system by removing everything at once – time enough to let your body completely reset. Then, when you are at a neutral ground, you can add or alter your approach as you continue your experiment.

baby steps

One change at a time: Try ‘stacking’- do one thing for 3-7 seven days, make note of the changes, and then add the next change into the mix. This takes time and willingness to be patient for the right approach, but can be simpler.

Key Changes to Try for Better Sleep

What to Remove

  • Limit screen time around bedtime. Put your devices away for at least 2 hours prior to bedtime.
  • Take the t.v. out of the bedroom.
  • Keep your cell phone in another room. Get a clock or a watch to keep by the bed.  
  • Turn off all sounds and haptics – those beeps and buzzes that radiate out from your gadgets. That way, regardless of where your phone is, it will be less likely to interfere with your rest.
  • Limit caffeine and other stimulants. Say bye-bye to that cup of hot cocoa before bedtime!
  • Alcohol. That nightly glass (or two) can mess up your sleep. If you struggle to fall and stay asleep, stop cocktail time at least two hours before bedtime. Even in small doses, alcohol interferes with sleep including restless legs and escalation of anxiety symptoms.

What to Add

  • Herbs and supplements such as: Calcium, Magnesium, Turmeric (see recipe for Golden Milk), Melatonin, Valerian
  • Essential oils for calming nerves. Apply them to your body or use a diffuser.
  • Black-out curtains or a dark eye-mask can help block out light.
  • Cover over blue lights on any devices or equipment like fans.
  • A fan or nature sounds to mute outside noises and soothe you.
  • How is your mattress? Eight years is the suggested lifespan of most mattresses. Have you turned your mattress around recently? Give it a shot if you find yourself tossing and turning from discomfort.
  • Fresh sheets and bedding.

I hope you’ll experiment with this information. To better sleep and better health!

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