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sleep hygiene

Feb 12, 2023

The winter months can be a dark and difficult time for many. Especially when sleep is concerned. 

Follow these 10 tips to promote a restorative night's sleep and wake up feeling refreshed and energized:

  1. Our bodies love routine. Try to go to bed and wake up around the same time every day.
  2. Aim to be in bed by 10 pm. Each hour of sleep you get before midnight is equivalent in quality to 2 hours of sleep after midnight! 
  3. Keep your bedroom as cool, dark, and as free of clutter and electronics as possible. 
  4. Use an eyemask or black-out curtains to reduce external light pollution. 
  5. Limit screen time: avoid backlit screens (even with blue-light blocking apps or "night mode") for at least 30 minutes before bed. Avoiding them for 1 hour before is even better.
  6. Develop a bedtime ritual. Meditation, gratitude journaling, breathwork, a warm bath, a cup of chamomile tea, or, my personal favorite, the Sleeptime SuperLatte from my friends at Clevr
    • Get 15% off with code DRKAT 
  7. Finish eating 3 hours before bed so your dinner is fully digested. 
  8. Exercise earlier in the day - a vigorous evening workout can energize the body and make it harder to fall asleep. 
  9. Limit caffeine consumption and avoid caffeine intake after 12 pm.
  10. Get outside when the sun comes up! Exposure to early morning light helps regulate our circadian rhythms and promotes optimal melatonin production. 


Are you struggling with lowered mood, morning fatigue, dips in energy in the afternoon, or just dragging through the day? Are you having trouble falling asleep, staying asleep, or not waking rested even if you've slept for 10 hours? If so, schedule a free consult, I'd love to chat. 


Maybe you've tried some things to address your fatigue or insomnia, but you're still struggling to get a good night's sleep or have stable, sustained energy throughout the day. Both fatigue and insomnia can be caused by so many different things - chronic infections, nutrient deficiencies, heavy metal toxicity, autoimmune conditions, adrenal fatigue, and/or hormonal imbalances ... it's important to identify and treat the underlying cause. There isn't a one-size-fits-all approach. With functional medicine testing, a personalized nutrition plan and supplement protocol, comprehensive detoxification, and 1:1 coaching and mentoring, vibrant health is truly possible!

transformative health starts here

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