Struggling with sleep is more common than you think—and while there’s no one-size-fits-all solution, I wanted to share what actually worked for me and how I fixed my sleep naturally. This list isn’t full of “hacks” or quick fixes. It’s a return to fundamentals—backed by research, rooted in consistency, and personally tested. If you’re trying to get your sleep back on track, I hope something here sparks a helpful shift.
How I Fixed My Sleep Naturally
Improving my sleep didn’t happen overnight (pun intended)—but with small, consistent changes, I finally found a routine that works. Here’s everything I personally tried and what actually made a difference:
- TV Off: I use a timer to automatically turn off the TV 15–30 minutes before bed.
- Red Light Exposure: A red light bulb clicks on around 7:30 PM to mimic sunset and wind my brain down.
- Blue Light Blockers: I throw on my blue light-blocking glasses at 7:30 PM, too.
- Reduced Alcohol: I cut down from drinking twice a week to once every other week—always before 3 PM.
- Hydration Timing: I stop drinking water at 4 PM to avoid waking up to pee, while still hitting my half-gallon goal earlier in the day.
- Social Accountability: If I go out on a weekday, I tell my friends I need to leave by 7:30 PM. Now they remind me without me even asking.
- Cold Sleep Environment: My AC cools the house to 69°F at bedtime, and I sleep on a cooling pad.
- Clean Air: I run a HEPA filter (Air Doctor) for optimal air quality.
- Nose Breathing: I tape my mouth to encourage nasal breathing.
- Supportive Home Life: Emotional safety and low stress at home play a huge role. I’m married to a calm, loving partner, and we’ve created a virtually zero-stress home environment.
- Eye Mask Upgrade: I switched to a molded sleep mask that doesn’t touch my eyelids.
- Sleep Sounds: I use Brain.fm and play the same track nightly to cue my brain.
- No Late Meals: I avoid food 3 hours before bed.
- Mindset Reset: I meditate daily to build mental flexibility. If I don’t sleep well, I don’t stress—it’s just one night.
Common Sleep Saboteurs to Avoid
It’s not just what you do to improve sleep—it’s also what you stop doing. A few common culprits that can sabotage your rest include:
- Caffeine after lunch – Stimulants late in the day can disrupt your ability to fall and stay asleep. Switch to herbal tea or water by early afternoon.
- Nicotine – Smoking or vaping can lead to restless sleep and increased nighttime awakenings.
- Doomscrolling – Consuming stressful or stimulating content before bed can keep your brain wired and delay melatonin production.
- Heavy or spicy dinners – Try to eat your last large meal at least three hours before bed to avoid digestion-related sleep issues.
- Irregular eating patterns – Erratic meal times and late-night snacking can confuse your circadian rhythm and may lead to reflux or disrupted sleep cycles.
Alcohol
Alcohol gets its own section for good reason. While it might help you fall asleep faster, it significantly reduces REM sleep and often leads to early morning waking, leaving you feeling groggy and unrefreshed.
If you’re winding down in the evening, consider mocktails over cocktails. Tart cherry juice, for example, has been shown to support melatonin production naturally. A magnesium-based drink or a calming tea with ingredients like chamomile or lemon balm can also promote better rest—without the morning regret.
Nutrition Matters
What you eat during the day plays a powerful role in how you sleep at night. These nutrition strategies support your body’s natural ability to wind down and restore:
- Whole Foods = Better Sleep – A Mediterranean-style diet rich in fiber, healthy fats, and low in added sugar supports a stable circadian rhythm.
- Nutrient-Rich Foods – Think nuts, seeds, bananas, oats, yogurt, salmon, and dark leafy greens. These foods help promote melatonin and support deeper, more restful sleep.
- Tart Cherry Juice – Naturally high in melatonin, it’s a great mocktail alternative to alcohol for sleep support.
- Supplements – Valerian root or magnesium may be helpful. Melatonin can be useful occasionally (like for jet lag), but isn’t ideal long-term.
There’s no shortcut to restorative sleep—but there is power in consistency. Start with one or two of the habits above and see what shifts. Over time, your body (and brain) will thank you.
Have questions about improving your sleep or health habits? Let’s chat at your next appointment.
