The Secret to Better Sleep: Simple Tips for Restful Nights

Watch for simple things you can do at home to get some quality sleep without medications from Arbor Health Co-Founders, Dr. Zendi Moldenhauer and Amber Ratcliffe. 

If this resonates with you, request a free 20-minute Discovery Call to see if Functional Medicine might be right for you.

Do you find yourself tossing and turning at night, unable to fall asleep or stay asleep despite feeling exhausted? You’re not alone. Sleep is one of the most important pillars of good health, yet many of us struggle to get enough quality rest. If sleepless nights are leaving you feeling foggy, irritable, or simply unwell, it’s time to take action. 

At Arbor Health, we understand how frustrating sleep issues can be. Let’s explore why sleep is so vital, what might be interfering with it, and how you can reclaim your nights for better health and vitality. 

Why Is Sleep So Important? 

Sleep is much more than downtime; it’s when your body and brain perform critical restoration work. While you rest, your body: 

• Repairs and restores tissues: Over 700 genes are activated to support immune health and physical recovery. 

• Consolidates memories: Your brain processes information and heals itself, aided by increased lymphatic activity during sleep. 
• Regulates emotions: Restful sleep helps stabilize mood, reduce stress, and prepare you for the challenges of a new day. 

Without enough restorative sleep, fatigue, brain fog, and even long-term health issues like heart disease and weakened immunity can follow. 

What’s Disrupting Your Sleep? 

Sleep problems often stem from a mix of lifestyle factors, stress, and environmental triggers. Some common culprits include: 

• Inconsistent schedules: Irregular bedtimes disrupt your internal clock. 

• Stress and anxiety: A busy or worried mind can keep you awake at night. 

• Screen time: Blue light from devices interferes with melatonin production, delaying sleep. 

• Diet and caffeine: Eating late or consuming stimulants can leave your body alert when it’s time to rest. 

Sound familiar? We’ve got you! Let’s dive into actionable solutions to help you reclaim restful sleep. 

How Can You Improve Your Sleep? 

Better sleep starts with intentional habits and a supportive environment. Here are simple steps to help: 

Create a Sleep Schedule 

• Consistent timing: Go to bed and wake up at the same time every day, including weekends, to regulate your body’s natural rhythms. 

• Morning sunlight: Spend time outdoors in natural light early in the day to reinforce your circadian clock. 

• Evening wind-down: Create a pre-bedtime routine to signal your body it’s time to relax, such as reading or stretching. 

Build Healthy Daytime Habits 

• Stay active: Exercise promotes deeper, more restful sleep. 

• Eat wisely: Balanced meals, especially with protein, support melatonin production. 

• Stay hydrated: Drink half your body weight in ounces of water daily (e.g., 75 ounces for a 150-lb person). 

• Avoid stimulants: Limit caffeine (blocks sleep signals) and alcohol (disrupts deep sleep). If you wake up hungry, try a small protein snack before bed—avoid carbs, which can spike and crash blood sugar. 

Calm Your Mind 

• Mindfulness: Practice meditation, deep breathing, or gentle yoga. Apps like Headspace and Calm offer guided exercises. 

• Journaling: Write down your worries or a to-do list to clear mental clutter. 

• Gratitude: Reflect on what went well during the day to set a positive tone. 

• Grounding techniques: EFT Tapping and HeartMath are two of our favorite techniques. 

• Neurofeedback: This can retrain your brain to reduce symptoms like anxiety and insomnia (and many more.) Learn more here.  

Optimize Your Sleep Environment 

• Cool and comfortable: Keep your bedroom cool, dark, and quiet to create the ideal setting for deep sleep. 

• Limit screens: Avoid screens for at least an hour before bed. If needed, wear blue-light-blocking glasses to minimize exposure. 

• Noise control: Use earplugs, white noise machines or fans, or soothing music to block out disruptive sounds. 

• Magnesium: Take a warm bath with Epsom salts to relax your muscles and mind. Adding lavender essential oil to your bath may also support relaxation.  

• Cozy covers: Use heavy blankets or weighted covers to promote a sense of calm and security. 

What About Supplements to Support Sleep? 

Navigating the world of supplements can feel overwhelming, but the right options can support better sleep naturally. That’s why we’ve curated our Sleep Support Bundle, designed to simplify your choices and help you rest easier.

When to Seek Help for Sleep Issues 

If you’ve tried improving your habits and still find sleep elusive, it may be time to dig deeper. Chronic sleep issues can stem from underlying conditions like: 

• Sleep apnea 

• Hormonal imbalances 

• Chronic stress or anxiety 

Functional Medicine can help identify and treat the root cause of your sleep difficulties. 

Take the First Step Toward Better Sleep 

You don’t have to settle for sleepless nights. By focusing on small, intentional changes and seeking support when needed, you can enjoy restful sleep and the energy, mood, and vitality that come with it. 

If you're ready for personalized guidance, request a free 20-minute Discovery Call to see if Functional Medicine might be right for you. You deserve to wake up feeling your best!

This Website has been created to provide information about functional health care services and is for general informational purposes regarding functional health care that should never be construed as medical advice for any person, including patients of the Practice. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.  Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.