Sleep is one of the cornerstones of good health, yet so many of us struggle to get enough of it. Tossing and turning, waking up in the middle of the night, or feeling groggy in the morning isn’t just frustrating. It can affect your immune system, hormones, weight, and overall well-being.
I’ve helped countless patients uncover the root causes of poor sleep and create strategies to finally rest deeply. Today, I want to share my top tips to improve your sleep.
Why Sleep Matters More Than You Think
Sleep isn’t just about rest. It’s when your body repairs itself, your brain consolidates memories, and your hormones regulate. Chronic poor sleep can lead to:
- Weight gain and metabolism issues
- Mood disturbances like anxiety or depression
- Weakened immune function
- Increased risk of chronic diseases
That’s why addressing sleep problems is about more than comfort. It’s about your long-term health. If you’ve been struggling to sleep well, let’s talk about what’s really going on with your body.
Common Sleep Mistakes I See (And How to Fix Them)
Even when you think you’re doing everything right, certain habits can sabotage your sleep. Here’s what I often see:
- Drinking “Sleepy” Beverages Before Bed
You’ve probably heard someone suggest a warm cup of milk or hot chocolate before bed. Sounds cozy, right? But here’s the truth:
- Hot chocolate is full of sugar and sometimes caffeine, which can stimulate your brain instead of relaxing it.
- Milk can trigger stomach upset for people with dairy sensitivities and worsen acid reflux.
- And liquids before bed often mean more trips to the bathroom, interrupting your rest.
My advice: Stick to water earlier in the evening or herbal teas without caffeine.
If you’re unsure which foods or beverages are affecting your sleep, I can help you create a plan tailored to your body.
- Getting Up When You Can’t Sleep
Many people think leaving bed when they can’t sleep is the solution. But the goal is to associate your bed with rest, not wakefulness.
Getting up often leads to turning on lights, checking your phone, or doing chores, which overstimulates your brain. Even a short walk to the kitchen or turning on the TV can make it much harder to return to sleep.
What I recommend: If you can’t sleep, stay in bed. Try a guided meditation, deep breathing exercises (like my favorite 4-4-4-4 technique: inhale 4, hold 4, exhale 4, hold 4), or a calming audio track. This keeps your body in “sleep mode” without unnecessary stimulation.
- Relying on Alcohol to Relax
A glass of wine before bed may seem relaxing, but it often backfires:
- Alcohol is a diuretic, causing middle-of-the-night bathroom trips.
- Blood sugar fluctuations from alcoholic drinks can wake you up, especially if you’re prone to night sweats or low blood sugar.
- While it may initially sedate, withdrawal during the night can be stimulating, leaving you unrested.
My tip: If you enjoy alcohol, have it earlier in the evening or limit intake to maintain uninterrupted sleep.
If habits like this are affecting your rest, I can help you identify the root cause and create a sleep-friendly plan.
- Overusing Sleep Aids or Melatonin
Prescription sleep aids are tempting, but they don’t replace real sleep. They sedate your body instead.
- You might feel “asleep,” but your brain and body may not go through the full restorative sleep cycle.
- Waking up groggy, drowsy, or hungover is common.
I usually start by looking at natural options first, like melatonin (used appropriately), adjusting your sleep environment, and uncovering underlying issues. Functional medicine allows me to identify root causes, such as hormone imbalances, stress, or dietary triggers, that traditional sleep aids often miss.
Curious if natural solutions could help you? Schedule a Discovery Call with m,e and we’ll create a plan that actually works for your body.
- Using Your Smartphone in Bed
Even just a few minutes of screen time before bed can make falling asleep harder:
- Blue light suppresses melatonin, the hormone that regulates sleep
- Your brain interprets screen light as a signal to stay awake
- Circadian rhythms get disrupted
My advice: Keep phones out of reach at bedtime. If needed, use blue-light-blocking glasses or night mode, but the best approach is no screens at all.
Actionable Tips You Can Start Tonight
- Keep a consistent sleep schedule, even on weekends
- Make your bedroom cool, dark, and quiet
- Avoid large meals, caffeine, and alcohol right before bed
- Practice relaxation techniques: deep breathing, meditation, or gentle stretching
- Track sleep patterns to identify triggers for poor sleep
If you want a personalized sleep plan that fits your life, schedule a Discovery Call today.
Take the Next Step Toward Restful Sleep
Better sleep isn’t just about more hours in bed—it’s about deeper, restorative rest that supports your health, mood, and energy. I combine functional medicine insights with practical, personalized strategies to help patients finally sleep well and feel their best.
👉If you’re ready to wake up refreshed and energized, schedule a Discovery Call with me today and start your journey to better sleep and overall wellness.
DISCLAIMER: The information in this email is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. All content is for general informational purposes only and does not replace a consultation with your own physician or healthcare provider.
