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We all know that sleep is an important part of having good health. But do you REALLY know just how important it is? Having good quality sleep can set you up for success or it could be the reason your health is struggling.

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So Why is Sleep So Important?

When we sleep, our bodies detox from the bad stuff we were exposed to during the day. Sleep helps our brains function better, keeps our emotions more balanced, reduces disease risk, and so much more!

Chronic sleep deprivation can contribute to high blood pressure, heart complications, strokes, diabetes, and more. But don’t panic—having a few bad nights of sleep here and there is completely normal and not a cause for concern. If you’ve been struggling with consistently poor sleep, here are some simple, attainable tips to help you improve your rest.

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7 Holistic Tips for Better Sleep

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Tip #1: Your Morning Routine Matters

Good sleep actually starts with how you start your day. If you can, get sunlight exposure first thing in the morning—yes, before looking at your phone! Sunlight helps regulate your circadian rhythm, which controls your sleep-wake cycle and balances your hormones.

If you live in a cold climate and stepping outside isn’t ideal, even sitting by a window to get natural light can make a difference. Aim for at least 15-30 minutes of exposure to start your day off right.

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Tip #2: Create a Wind-Down Routine

Having a relaxing nighttime routine signals to your body that it's time to sleep. About an hour before bed, try turning off screens—blue light can block melatonin production, making it harder to fall asleep.

Instead, try:

- Taking a warm bath and add quality magnesium flakes
- Prepping for the next day (outfit, meals, etc.)
- Doing your skincare routine
- Journaling or reading a book (this is my favorite reading light for nighttime!)
- Meditating or praying

If you must use screens at night, consider blue light-blocking glasses to help protect your sleep cycle.

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Tip #3: Avoid Eating Too Close to Bedtime

Late-night snacking can slow down your metabolism and interfere with your body’s natural detoxification process while you sleep. It can also lead to blood sugar imbalances, acid reflux, and weight gain. Try to finish eating at least 2-3 hours before bedtime for optimal digestion and sleep quality.

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Tip #4: Make Your Bedroom a Sleep Sanctuary

Your bedroom should be a relaxing, comfortable space. Here’s how to create the perfect sleep environment:

- Keep it dark – Use blackout curtains or a sleep mask if needed.
- Diffuse essential oils – Scents like lavender, chamomile, peppermint, or eucalyptus can promote relaxation.
- Limit work in bed – Keep your bed for sleep and relaxation, not work or scrolling.
- Use dim lighting before bed – A salt lamp or Hatch Alarm Clock with bedside light can signal to your body that it’s time to wind down.

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Tip #5: Invest in a Quality Mattress & Pillows

Since we spend one-third of our lives sleeping, a comfortable mattress and pillows are essential for proper spinal alignment and pain-free rest. If you’re not ready to replace your mattress just yet, consider upgrading your pillows first. Here are my top non-toxic sleep essentials for a better night’s sleep!

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Tip #6: Stick to a Consistent Sleep Schedule (and Try Magnesium!)

Your body thrives on routine, so try to wake up and go to bed at the same time every day (even on weekends!). This consistency helps regulate your circadian rhythm, making it easier to fall and stay asleep.

If you struggle to wind down, try incorporating a magnesium supplement into your nighttime routine. Magnesium is known for its relaxing effects and can help calm the nervous system, making it easier to fall asleep. I personally love using Earthley Wellness Magnesium Lotion on the bottoms of my feet before bed—it has completely transformed my sleep!

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Tip #7: Move Your Body Daily

Regular exercise has been shown to improve sleep quality by reducing stress and anxiety. Even a daily walk can make a difference! If high-intensity workouts keep you wired at night, try gentle movement like yoga or stretching in the evening instead. Here are my top workout essentials that I use every day!

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Check out more of my favorite restful sleep essentials HERE!

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A Note for Moms

If you're in the newborn phase and running on little to no sleep—trust me, I’ve been there. I know how exhausting it can be. But please remember, this is just a phase. Your body is incredibly adaptable, and soon enough, you’ll be sleeping again. Try not to stress about the lack of sleep right now; instead, focus on rest when you can and give yourself grace. You’re doing amazing! 💛

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Final Thoughts

Prioritizing sleep is one of the best things you can do for your overall health. It supports detoxification, brain function, balanced emotions, and disease prevention.

But remember—good health is meant to help you, not stress you out! If you have a few rough nights, don’t worry. Focus on creating small, sustainable habits that support your sleep in the long run.

Wishing you restful nights and energized mornings!

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