Top 10 Tips for Getting the Sleep You Deserve
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Ah, sleep—your body’s nightly reboot, your brain’s therapy session, and your soul’s escape from life here on planet earth. Yet for so many of us, a solid night of sleep feels as mythical as spotting Bigfoot on a Peloton. Roughly, about 30% of Americans are stuck in the groggy, sleepless cycle; relying on pharmaceuticals that keep you in said sleepless cycle.
So, how do you finally catch those elusive ZZZs without falling for the latest gimmicky sleep gadgets? By addressing the actual culprits messing with your slumber. Let’s dive in, with some humor, science, and practical advice that doesn’t involve any as-seen-on-TV nonsense.
1. Balance Your Minerals
Minerals are like your body’s backstage crew—quietly working to keep everything running smoothly, including your sleep. But here’s the catch: they don’t work by themselves. Minerals are team players. For example, zinc and copper are like Woody and Buzz—totally different, but they need each other to keep things balanced. Most of us are zinc-deficient while we have plenty of bio-unavailable copper in our systems (specially women…thanks hormones). This imbalance can invite insomnia and its shady sidekicks—anxiety and panic attacks for a sleepover you never wanted to attend in the first place.
The fix? Skip the guesswork (and the supplement aisle) and work with a practitioner who specializes in mineral balancing (I recommend this one). Otherwise, you’re playing mineral roulette, and you may even be making things worse for yourself.
2. Upgrade Your Sleep Space
Listen, your bedroom should be a zen den, not an afterthought. Blackout curtains, white noise, and a comfy temperature are basics. But here’s a curveball: your mattress and pillow could be off-gassing chemicals that could be disrupting your sleep cycle. Start small with a good-quality pillow, since you are literally resting your head on this piece of material for 8 hours straight. When it’s financially possible, look for a non-toxic mattress like this one, or this one.
Pro tip: If you’ve ever suspected mold in your home, get it checked. Mold can disrupt minerals in your body, mess with your sinuses, cause respiratory issues and ultimately wreck your sleep. Testing kits like this one, or conducting a professional inspection, can save you a lot of sleepless nights.
3. Bugs in Your System
When we are talking about bugs wrecking your sleep, it isn’t just about bed bugs. We’re talking about Lyme disease, co-infections, or even heavy metals, which can keep you trapped in a sleep-sabotaging cycle of anxiety, insomnia, and waking up with your heart racing…not fun. These sneaky issues often go undiagnosed because they can mimic other conditions. Find a knowledgeable practitioner who can help uncover hidden culprits and tailor a plan to support and heal your body.
4. Check Your Bedmate
Yep, I said it. Love them as you might, your partner’s snoring, tossing, or just their personal energy could derail your sleep: Highly Sensitive People, unite! This may be a case where voting them off your sleep island could benefit you both. Try separate sleeping arrangements for a few nights. This can be a sensitive subject for some, and honestly, it’s just about prioritizing your health. Spoiler alert: They might secretly love having a sleep space all to themselves.
5. Check Your Plate
What you eat directly impacts how you sleep. Food sensitivities like gluten intolerance could cause inflammation in your body, which could throw your sleep out of whack. Late-night pasta might feel comforting, but if your gut’s in turmoil, your brain (and sleep) won’t thank you. Experiment with elimination diets or food sensitivity testing to spot sneaky triggers.
6. Handle Your Emotions (No, Really)
Sometimes, your racing mind isn’t about that 3 p.m. latte. Stress, anxiety, and unresolved emotions that you compartmentalize to survive, can secretly sabotage your sleep. Your body holds onto emotions like a storage unit, especially unresolved ones. Tools like EFT (Emotional Freedom Technique), journaling, or apps like The Tapping Solution can help you work through what’s weighing on you. If you want to dive in and do the work of getting to the root cause, work with a somatic therapist or emotion code/body code practitioner. If you are ready to jump in yourself to get to the root, root, root cause of your sleep disturbances, I highly recommend the Primal Trust brain retraining program.
7. Let the Light In (During the Day)
While a pitch-black room at night is ideal, your body thrives on natural light cues during the day. Morning sunlight helps regulate your circadian rhythm, so aim to soak it up first thing. Not a morning person? No worries—just sit by a window or step onto your porch. Additionally, knock it off with devices two hours prior to bed. Yes we have all heard about the blue light emitting from these devices, however there’s something else at play. Every time your pick up your phone to check anything from the time to social media, your body receives a dopamine hit. Over time, we become desensitized to dopamine; thus increasing the need for more. Phone addiction is real, and it can increase your anxiety. Do an experiment on yourself and count how many times you go to pick up your phone during a day. You may be in a Pavlovian cycle that’s frequently overlooked.
8. Move Your Body (But Don’t Overdo It)
You don’t need to train for the Olympics, but gentle evening movement can work wonders for sleep. A short walk, yoga, or stretching sends a clear “it’s time to chill” message to your body. Just skip intense workouts late at night unless you enjoy lying in bed feeling like the Energizer Bunny.
9. Caffeine and Sugar
It’s not news, but it’s worth repeating: caffeine and sugar can wreck your sleep. Even that innocent-looking kombucha could be a sneaky source of caffeine (eg green tea). Switch to herbal tea or decaf options after noon. If you need a sweet fix, keep it small and early in the day. Dark chocolate is a solid choice, but don’t overdo it.
10. Take a Magnesium Flake Bath vs. an Epsom Salt Bath (yes there’s a difference)
When it comes to baths, not all salts are created equal. Epsom salts (magnesium sulfate) are great for detox, but magnesium flakes (magnesium chloride) are the VIP for relaxing and replenishing your body’s magnesium levels. The reason is that magnesium chloride is more readily bioavailable in your body (and fast). Want to take it up a notch? Add a few drops of lavender essential oil (this is my favorite one). Your nervous system will do a happy dance, and you’ll drift off faster than you can say “bath bomb.”
Bonus Sleeper Tips
Looking for extra help? Try these holistic remedies:
Rescue Remedy (Night version is amazing)
CBD drops for chill vibes
Coffea Cruda (a homeopathic option) 200ck
Motherwort Tincture
Oatstraw tea
Calm Gummies
A balanced calcium/magnesium supplement
The Sleeper Takeaway
Better sleep isn’t about perfection; it’s about finding what works for you. Start small, be consistent, and address the root causes of your sleep struggles. Your body, mind, and soul deserve the kind of rest that makes you wake up feeling like you could conquer the world—or at least survive another day of emails.
