Sleep - Part 3
Your Complete Sleep Plan
Now that we know what’s stealing your sleep, it’s time to take action. In this section, you’ll get a step-by-step plan to reset your sleep, balance your body, and create an environment that supports deep, uninterrupted rest.
Step 1: Create Your Sleep Reset Ritual
Your body craves rhythm and routine. When you do the same calming activities every night, your nervous system learns: "Ahh, it’s time to sleep." This is how you shift from "wired & tired" to "calm & ready."
✔ 1 Hour Before Bed: Dim the lights to trigger natural melatonin production. Use warm, soft lighting (like Himalayan salt lamps or amber bulbs) instead of bright overhead lights. Avoid bright LED lights if possible.
✔ 30–45 Minutes Before Bed: Stop screen time (or use blue light-blocking glasses if needed). Blue light from phones, tablets, and TVs tells your brain it’s still daytime and blocks melatonin.
✔ 20–30 Minutes Before Bed: Do a relaxation ritual like deep breathing, journaling, stretching, or meditation. This helps your body shift out of stress mode.
✔ 10 Minutes Before Bed: Try a magnesium-rich drink (like magnesium glycinate or a warm herbal tea) to support muscle relaxation.
🔹 Bonus Tip: If your mind races at night, write down your thoughts before bed. This helps clear mental clutter and signals to your brain that it’s safe to sleep.
Step 2: Balance Your Body for Restorative Sleep
Your hormones, blood sugar, and hydration all impact sleep. Here’s how to balance them naturally.
📌 Nutrition for Sleep
Eat protein, healthy fats, and a starchy fiber source (like root veggies) at dinner. This prevents blood sugar crashes that wake you up at 2 AM.
Avoid big spikes in sugar or alcohol at night. These cause restless sleep and middle-of-the-night wake-ups.
Try a small bedtime snack (like almonds, a spoonful of almond butter, or a hard-boiled egg) if you tend to wake up hungry.
📌 Supplements That Support Sleep (start with 1 and increase if needed)
✔ Magnesium Bisglycinate or Glycinate (200–400 mg before bed): Helps relax muscles, calm the nervous system, and support deep sleep. This form is gentle on digestion and highly absorbable.
✔ Glycine (3 grams before bed): An amino acid that lowers body temperature, supports deep sleep, and reduces stress. It can be taken as a powder (mixed into water or tea) or in capsule form.
✔ Melatonin (0.5–1 mg, 30–60 minutes before bed): Helps with sleep onset but should be used short-term or in very small amounts. Higher doses (3 mg+) can cause grogginess or disrupt sleep cycles over time.
✔ Ashwagandha (300–600 mg before bed): An adaptogen that lowers cortisol, reduces stress, and promotes relaxation. Look for KSM-66 or Sensoril extracts for best results.
✔ Reishi Mushroom (500–1,000 mg before bed): Known as the "mushroom of immortality," reishi supports deep sleep, reduces stress, and balances the immune system. Can be taken in capsules, tinctures, or tea.
📌 Hydration Timing to Avoid Nighttime Wake-Ups
Stay hydrated and drink most of your water earlier in the day. Try to get 70–80% of your hydration before dinner.
Add electrolytes (like magnesium, sodium, and potassium) to help your body absorb water without overloading your bladder.
Step 3: Optimize Your Sleep Environment
Your bedroom should feel cool, dark, and relaxing—like a sleep sanctuary.
✔ Temperature: Your body sleeps best at 60–67°F (16–19°C). If you run hot, try breathable cotton sheets, cooling pillows, or a bedside fan.
✔ Light Control: Your brain is extremely sensitive to light while you sleep. Use blackout curtains, an eye mask, or dim hallway lighting to keep your bedroom dark.
✔ Electronics & EMFs: Keep WiFi routers, cell phones, and bright alarm clocks away from your bed to reduce sleep disruption.
Step 4: Sleep Solutions for Every Life Stage
Sleep changes over time, but there’s always a way to support deep, restorative rest.
🌙 For Peri- & Post-Menopause
Support progesterone naturally. Progesterone has a natural calming effect—if levels are low, talk to a practitioner about bioidentical progesterone or herbal support (like Vitex).
Cool night sweats. Try cooling sheets, a lower bedroom temperature, and magnesium before bed to help regulate body heat.
Balance cortisol. If you wake up wired, ashwagandha or phosphatidylserine can help calm stress hormones at night.
🌙 For Your 30s & 40s
Prioritize blood sugar balance. Hormonal shifts start in your late 30s/early 40s, making you more sensitive to blood sugar crashes at night.
Build strong sleep habits now. Small changes (like cutting late-night screens and managing stress) will prevent future sleep struggles.
🌙 For Your 50s, 60s & Beyond
Protect deep sleep for brain health. Since deep sleep is critical for memory and detoxification, support melatonin naturally by getting morning sunlight, reducing blue light at night, and maintaining a regular sleep schedule.
Check your magnesium and B vitamin levels. These nutrients play a role in relaxation and sleep quality.
Bringing It All Together: Your Sleep Transformation
You now have everything you need to reset your sleep, wake up feeling rested, and feel more energized throughout the day.
Your 3-Step Sleep Action Plan:
✔ Step 1: Create Your Sleep Reset Ritual (Dim the lights, reduce screens, unwind, and support melatonin naturally)
✔ Step 2: Balance Your Body for Restorative Sleep (Eat for stable blood sugar, use key supplements, and hydrate properly)
✔ Step 3: Optimize Your Sleep Environment (Keep your bedroom cool, dark, and stress-free)
Ready to take action? Pick 1–2 changes from this masterclass and start tonight. Your best sleep is waiting for you!
Final Thoughts: Your Sleep is in Your Hands
Sleep isn’t just a luxury—it’s a necessity for your health, energy, and well-being. You’ve learned why sleep changes as we age, what’s disrupting it, and most importantly, how to fix it.
Remember, you don’t need to overhaul everything overnight. Even small changes—like dimming the lights earlier, balancing your blood sugar, or adding magnesium—can make a huge difference.
Your Sleep Action Plan (Start Here!)
1️⃣ Tonight: Pick one thing to change—whether it’s setting a bedtime, reducing blue light, or adding a calming wind-down ritual.
2️⃣ This Week: Experiment with hydration timing, nutrition, or supplements to see what works best for your body.
3️⃣ This Month: Fine-tune your sleep routine, bedroom setup, and stress management strategies for long-term, consistent sleep.
Most importantly—be patient with yourself. Sleep struggles don’t happen overnight, and they won’t disappear overnight either. But with each small step, you’re rewiring your body for deep, restorative rest.
Your best sleep is possible. And it starts tonight. 💙
If you have any questions, jump to our private Facebook Group or the Ask Lisa page :)