The Sleep Secrets Every Woman Should Know

Why You're Always Tired — Even After 8 Hours of Sleep. . .

We all know sleep is important — but did you know your body does most of its healing and repairing at night?

That means the quality of your sleep is just as important as the quantity.

Most of us aim for 7–8 hours, but if you’re still waking up groggy, hitting snooze, or dragging through the day… it’s time to take a deeper look at your sleep routine.

🌞 You Have a Built-In Alarm Clock: It’s Called Your Circadian Rhythm

Your body is naturally designed to wake and wind down with the sun.

• Cortisol, your “get up and go” hormone, peaks around 6AM

• Melatonin, your sleep hormone, rises in the evening and peaks around 10PM

In a perfect world, we’d be waking up around 6AM and falling asleep by 9–10PM.

Once I personally started going to bed at 9:30 PM, my energy shifted dramatically. I wake up energized, fall asleep easily, and no longer rely on caffeine to get through my day.

And I want that for you, too.

My Top Tips for Better Sleep (Naturally!)

If you’re constantly tired, wired at night, or waking up throughout the night, here’s how to reset your rhythm and sleep like a queen:

🌙 1. Follow the 3-2-1 Method

• 3 hours before bed: no food

• 2 hours before bed: no drinks

• 1 hour before bed: no screens (or use blue light blocking glasses)

This helps your body transition into rest mode, naturally.

2. Upgrade Your Sleep Environment

Your bedroom should be your sanctuary. Try this:

• Choose organic cotton or bamboo sheets to stay cool

• Keep your room around 67–68°F for optimal sleep

• Use a white noise machine to block out background noise

• Make your room pitch black to support melatonin production

💡 Pro tip: A sunrise alarm clock (like this one!) wakes you gently with light and sound — helping your body stay in a calm, parasympathetic state.

3. Wind Down With Intention 💫

Give your nervous system the signal: it’s safe to rest.

30 minutes before bed, try:

• Your nighttime skincare routine

• Journaling or prayer

• Breathwork or meditation

🚫 4. Skip Naps After 2PM

Late-day naps can disrupt your nighttime rhythm. If you feel exhausted after work, take a short walk in the sun instead.

💡 Once your sleep is regulated, a quick 15-minute nap around lunchtime can be beneficial — just keep it short and early.

Ditch the Sleep Meds — There Are Better Options

You don’t need to rely on medications that leave you groggy. Try natural sleep support instead:

• Magnesium (glycinate or threonate)

• Chamomile tea

• Valerian root

• Passionflower

• Ashwagandha

If you’re still struggling, your cortisol rhythm might be out of balance. I offer an at-home lab test to map your cortisol levels throughout the day — so we can find what’s disrupting your sleep and create a custom protocol just for you.

✨ Ready to Sleep Like a Queen?

If you’re done guessing and want real answers, you’re exactly who I created my private coaching practice for.

When you join the waitlist, you’ll be the first to know when I open my doors and offer VIP functional health packages that include:

✔️ Sleep & stress lab testing
✔️ Personalized supplement + detox recommendations
✔️ Custom wellness protocols
✔️ Four months of private support
✔️ Bonus guides for toxin-free living

➡️ Click here to join the waitlist
🛒 Click here to shop my favorite non-toxic sleep products

Let’s get your body back into rhythm so you can finally wake up rested, energized, and glowing.

Because you deserve sleep that heals — not just sleep that passes the time.

Stay glowing!