When was the last time you woke up feeling truly refreshed? If you’re like many people, the answer might be “it’s been a while.” Sleep often takes a backseat to busy schedules and late-night distractions, yet it’s one of the most critical pillars of health. Not only does sleep impact your energy and mood, but it also plays a foundational role in hormone balance, adrenal health, and metabolism.
In this blog, we’ll explore why sleep is so important, common barriers to quality rest, and how to build effective night and morning routines to support your body’s natural circadian rhythm.
Listen to our newest episode HERE
Why Sleep is Essential for Hormonal Health
Sleep isn’t just about rest—it’s a cornerstone of recovery and balance for your entire body. Here’s how sleep impacts your health:
-
Hormonal Regulation:
During deep sleep, your body releases growth hormones, repairs tissues, and balances cortisol (your stress hormone). Poor sleep can throw off this cycle, leading to increased stress, weight gain, and hormonal imbalances. -
Metabolism and Weight Management:
Sleep deprivation affects insulin sensitivity, making it harder for your body to regulate blood sugar. This can lead to cravings, overeating, and weight gain over time, which affects your hunger hormones, ghrelin, and leptin. -
Adrenal and Cortisol Health:
Chronic stress and poor sleep create a vicious cycle. When you don’t rest, your adrenal glands work overtime, producing excess cortisol, which disrupts sleep further. Click HERE to listen -
Brain and Emotional Health:
Sleep helps clear toxins from your brain through the glymphatic system, improving memory, focus, and emotional resilience.
First Things First… Why We’re Not Sleeping
If you’re struggling to get quality sleep, you’re not alone. Here are some of the most common barriers:
-
Stress and Overstimulation:
An overactive mind, work deadlines, or family pressures can keep your cortisol levels elevated at night, making it hard to unwind. -
Screen Time and Blue Light:
Exposure to screens before bed disrupts melatonin production, the hormone responsible for sleep. -
Inconsistent Routines:
A constantly shifting sleep schedule confuses your body’s internal clock, leaving you groggy and unfocused. -
Environmental Factors:
Noise, light pollution, or a room that’s too warm can all interfere with sleep. -
Dietary Habits:
Late-night caffeine, alcohol, or heavy meals can disrupt digestion and lead to restless nights.
How to Build a Sleep Foundation: Night and Morning Routines
Consistency is key to supporting your circadian rhythm, the internal clock regulating your sleep-wake cycle. Here’s how to set yourself up for better rest:
Nighttime Routine for Restful Sleep
-
Wind Down Gradually:
Start winding down 1–2 hours before bed. Dim the lights, and engage in calming activities like reading, stretching, or journaling. - Evening Nutrition: Avoid caffeine after 3 PM & keep evening meals light. Focus on quality protein, cruciferous vegetables VS starchy that raise blood sugar. (Listen here for ideas)
-
Limit Blue Light Exposure:
Use blue light-blocking glasses or apps to reduce exposure in the evening, or avoid screens altogether. I know this is a difficult one for people to implement. So even starting off with 20 - 30 minutes of NO screentime will be beneficial. Instead, read a book. This will help you fall asleep. - Post-Dinner Walk: A 10–20 minute digestion walk stabilizes blood sugar & lowers cortisol. To learn more Listen here
- Magnesium: Use a quality supplement or spray for relaxation. Magnesium is key for sleep and hormone stabilization. I love spraying it on my feet and then relaxing with a book or gratitude journal 30 minutes before bed.
- Gratitude: Write down 5–10 things you’re thankful for before bed to put your mind and body in a state of peacefulness. Even listening to relaxing music while journaling will help your body get ready for sleep.
- Optimize Your Sleep Environment:
- Use blackout curtains to block light.
- Keep the room cool, ideally between 60–67°F (15–20°C).
- Use a white noise machine or earplugs to eliminate sound disturbances.
- Support Sleep Through Nutrition:
- Avoid caffeine after 2 PM.
- Have a light, magnesium-rich snack like almonds or a banana before bed.
- Stay hydrated throughout the day but limit fluids an hour before sleep.
-
Set a Consistent Bedtime:
Try to go to bed at the same time every night, even on weekends.
For quick tips to help with your night routine check out the Pinterest graphic HERE
Do NOT get OVERWHELMED! Choose ONE action step to focus on this week or for the next 2 weeks. This takes time, it’s NOT an all-or-nothing approach. Every scootch ( step) is one step closer. Imagine where you will be in 6 months from now.
Morning Routine to Reset Your Circadian Rhythm
Setting a morning routine will help tremendously with implementing a night routine. I believe we don’t focus enough on the AM routine for restful sleep in the evening.
-
Get Morning Sunlight:
Exposure to natural light within 30 minutes of waking helps regulate your body’s production of cortisol and melatonin. Sitting outside and getting natural light ( without sunglasses) for even 10 min will make a difference, even on cloudy days. - Hydrate: Start your day by hydrating your body (BEFORE coffee). Waking up and having a glass of warm lemon water will help with hydration, brain fog, and bile production in your liver. Click HERE for the lemon water recipe
Wait at least 60–90 minutes after waking to drink coffee. This aligns with your natural cortisol cycle and prevents energy crashes.
- Move: Start your day with light movement, like stretching or a walk, to wake up your body. Simply lying on the floor and doing some light movement will make a difference. I love lying in front of a window with natural light coming.
-
Eat a Balanced Breakfast:
Focus on protein, healthy fats, and fiber to stabilize your blood sugar and set the tone for your metabolism. This is huge, you do NOT want to spike your blood sugar first thing in the morning and set your body into a blood sugar roller coaster. ( Click HERE for breakfast ideas and blood sugar-stabilizing meal ideas)
Small Changes, Big Results
Improving your sleep doesn’t require an overhaul overnight. Start with small, manageable changes, like setting a consistent bedtime or limiting screen time before bed. Over time, these habits will build into a strong foundation for better rest and better health.
Sleep is one of the most important investments you can make in your health. By prioritizing rest, you’ll support your hormones, metabolism, and overall well-being. Commit to creating routines that align with your natural rhythms, and you’ll be amazed at the difference it can make and again, start with ONE small scootch. Choose ONE thing you want to start with, next week or next month start with another. Before you know it within 6 months you will be getting quality sleep. Your body, well-being and hormones will thank you!!!
Want to dive deeper into this topic? Tune into this week’s podcast episode, "Sleep Smarter: The Foundation for Hormones, Energy, and Metabolism," for actionable tips and expert advice!
