Struggling to Sleep? 4 Natural Ways to Reset Your Sleep Routine
Let’s be real. When your sleep is off, everything feels harder.
While I don’t usually have trouble falling asleep or staying asleep, the recent time change has hit me hard. I’ve been lying awake at 2 AM, staring at the ceiling, reliving every awkward moment from middle school. The next day, I feel completely drained.
If that sounds familiar, you’re not the only one. And no, you don’t have to wait it out or settle for feeling off.
When my body feels out of rhythm, I go back to the basics. I look for small, practical shifts that can help me realign. Because good sleep starts long before your head hits the pillow.
4 Tips to Support Sleep Naturally
Here are a few habits that have helped me, and that I often recommend to my clients, to support deeper, more consistent rest:
Get Natural Light in the Morning
Your sleep-wake cycle starts when you wake up. Getting natural light in the morning helps regulate melatonin and cortisol, two of your body’s key hormones for energy and sleep.
Try stepping outside within an hour of waking up. Even 5 to 10 minutes of sunlight can help reset your internal clock and set the stage for better rest that night.
Balance Your Protein at Dinner
Too little protein can leave you waking up hungry. Too much can feel heavy and hard to digest. A balanced meal that includes quality protein and complex carbs supports steady blood sugar through the night.
Think salmon and sweet potatoes, or turkey and quinoa.
Quick tip: Many of the women I work with have found that a small handful of almonds before bed helps them sleep more soundly. It’s a simple way to avoid blood sugar crashes during the night.
Cut Back on Evening Screen Time
Scrolling before bed can feel like a way to relax, but blue light from your phone or tablet can throw off melatonin production. That makes it harder for your body to settle into rest.
I’ve been reaching for my crochet project instead. It keeps my hands busy and helps me wind down without the glow of a screen.
Try Calming Herbal Teas
Chamomile is a classic, but herbs like passionflower and valerian root can be even more helpful when your nervous system needs extra support.
Lately I’ve been including these teas in my evening routine. I brew a warm cup about an hour before bed, giving my body time to unwind without triggering a middle-of-the-night bathroom trip.
Sleep struggles are more than annoying. They can affect your focus, energy, and mood. But they’re also your body’s way of asking for attention and support.
You don’t have to push through or settle for another tired morning.
If sleep has been a challenge, especially beyond this recent time change, let's talk. A Discovery Call is a simple first step to explore what might be throwing things off and how to gently guide your body back to rest.
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