Late Night Snacking
Tip #1: Go to bed and wake up at the same time each day so you experience a regular sleep
This helps reset the body’s circadian rhythm which governs when different hormones are
released throughout the day. Cortisol will release in higher levels in the morning to help you to
get up and moving.
However, at night cortisol significantly decreases to help you fall asleep and achieve deep levels
Tip #2: Make the bedroom a media-free zone.
Electronics put the system in fight or flight mode. Even if this is only subtly, which is NOT
conducive for optimal sleep.
Tip #3: Make your bedroom more like a spa, and less like a den.
Use serene and restful colors in your bedroom, and eliminate clutter and distraction.
TIP: Try removing family photos from the bedroom to create a spa-like environment.
Tip #4: Create a bedroom environment that’s dark, quiet and cool (between 60 and 67
Consider using an eye mask, earplugs or blackout curtains. If you live in a busier
neighborhood try a white noise machine to help mute other noises that could keep your brain
awake at night.
Tip #5: Avoid caffeine and alcohol after 2 pm.
Caffeine has been shown to interrupt the quality of sleep you can get. Alcohol, on the other
hand, may feel like it helps you fall asleep, but the effects of this can extend well into the
night and disrupt your circadian rhythm overall.
Tip #6: Get 20 minutes of sunlight each day.
Regular exposure to daylight helps balance your circadian rhythm. The sun once determined
when we got up and when we went to sleep. The body follows this rhythm, and as the sun
gets brighter, it lets the body know to release certain hormones. And when there is a lack of
sunlight, it lets the body know to decrease certain hormones while increasing others.
Tip #7: Eat your last meal at least 2 hours before bed.
This not only affects the quality of your sleep, but also the body’s detoxification process. The
body only has so many resources to devote to different tasks. If there is a big meal eaten
right before bed, resources will be diverted towards digestion rather than detoxification.
Tip #8: Brain dump worries, harvest gratitudes.
Take 5 minutes to release everything from your brain. All worries, to-do’s, and anything else
crossing your mind. This releases tension and stress so you can relax.
Tip #9: Take a hot Epsom salt or aromatherapy bath.
Raising body temperature before bed helps to induce sleep, while Epsom salts help release toxins.