Which One of These Two Are You?
Are you the kind of person who drifts off into a peaceful, deep sleep as soon as your head hits the pillow? Or do you find yourself staring at the ceiling, tossing and turning, anxiously counting down the hours until sunrise?
If you're in the second group—exhausted, frustrated, and desperate for rest—this one’s for you. Because poor sleep doesn’t just leave you groggy and grumpy. It messes with nearly every system in your body. But don’t worry, I’ve got three powerful, research-backed tips that might just change your nights (and days) for good.
Why Sleep Is Non-Negotiable
Getting consistent, quality sleep is one of the most important things you can do for your health. It boosts your skin glow, supports emotional regulation (hello, fewer arguments), and reduces anxiety, inflammation, and pain. It also improves hormone balance, protects your bones and brain, and even lowers your risk of chronic diseases like Alzheimer’s.
On the flip side, poor sleep increases the risk of weight gain, weakens your immune system, disrupts digestion, fogs your judgment, and leaves you more prone to accidents and burnout.
The bottom line? Quality sleep isn’t a luxury. It’s a necessity.
Three Sleep-Saving Tips to Try Tonight
🌙 Tip #1: Switch to Nasal Breathing While You Sleep
Yes, how you breathe matters—a lot. And science is catching up to what ancient wisdom has known for centuries: breathing through your nose (not your mouth) can significantly improve your sleep.
Why? Because nasal breathing:
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Filters and warms the air before it reaches your lungs
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Releases nitric oxide, which helps expand blood vessels and boost oxygen circulation
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Can increase oxygen absorption by up to 18%
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Reduces snoring, dry mouth, sore throats, and even bad breath
Mouth breathing, on the other hand, has been linked to a host of sleep disturbances and health issues—from poor concentration to weight gain and even ADHD symptoms.
So how do you train yourself to breathe through your nose while you sleep? One simple and surprisingly effective tool is mouth tape. (Yes, you read that right!) Gently taping your lips before bed helps guide your body into the nasal breathing habit and can work wonders for snorers or light sleepers.
Want to learn how to do it safely? Click here to get my free guide that walks you through exactly how to start.
🌿 Tip #2: Use Herbal Helpers
If you’re looking for a natural way to calm the mind and ease into sleep, meet your new bedtime friends: valerian root, lemon balm, passionflower, and hops.
Valerian root, in particular, has been used for centuries to support sleep. It works by gently increasing GABA—a calming brain chemical that helps you unwind.
Bonus: When valerian is combined with lemon balm, it may also help reduce the frequency and intensity of nighttime hot flashes (a major win for my midlife ladies!). Add passionflower and hops to the mix, and you’ve got a plant-powered combo that’s shown effects comparable to Ambien—without the drowsy side effects.
A typical dosage for valerian root is around 450–1,410 mg per day, taken before bed for up to 8 weeks.*
Of course, always check with your healthcare provider before starting any new supplement, especially if you’re pregnant, breastfeeding, or on medication.
🍒 Tip #3: Add Tart Cherries to Your Evening Routine
Yes, a handful of cherries might be your new favorite sleep snack. Tart cherries (especially Montmorency cherries) are a natural source of melatonin, the hormone that regulates your sleep-wake cycle.
Studies have shown that consuming tart cherries or tart cherry juice in the evening can:
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Increase sleep duration
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Improve overall sleep quality
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Help you fall asleep faster and stay asleep longer
You can enjoy them whole, sip a small glass of unsweetened tart cherry juice, or take them in supplement form. Either way, it’s a gentle, food-based way to nudge your body into a state of rest—without grogginess in the morning.
Sleep Better, Live Better
If you’ve been struggling to fall or stay asleep, it’s time to take your sleep seriously. These small shifts—breathing through your nose, supporting your body with gentle herbs, and enjoying tart cherries in the evening—can lead to big changes in how you feel, function, and flourish every day.
You deserve deep, restorative rest. So which one are you—rested or restless?
Let’s work on making restful your new normal.
