Do you ever wake up at 3 or 4am and wish you could go back to sleep? I have nights that I sleep solid for just the right number of hours and some nights when I toss and turn.  The last two nights I didn’t sleep well, so I thought I’d review some sleep support ideas.


  • Our pituitary gland can feed us the melatonin we need if we get some sunshine during the day and exercise helps too. Take a walk at lunch and whenever you can get out.
  • Likewise, blue light from electronic devices and LEDs confuse our sleep cycle. Stop using electronics two hours before bed or use amber blue light blocking glasses.  In fact, darken your room as much as possible. I cover up the digital clock with a t-shirt.
  • Eat a good carbohydrate at supper four hours before bedtime.
  • Wind down to quiet activities two hours before bed. Relaxing yoga is okay, but avoid other exercise at this time. Avoid suspense thrillers for books or tv. 
  • Bedtime should be by 11pm.


  • Use Heart Math Inner Balance or a guided meditation with a meditation app to engage the parasympathetic nervous system and sleep faster and longer.
  • Put your phone on airplane mode or turn off the phone entirely to decrease disruptive electromagnetic frequencies.
  • Since the liver detoxification process is hard on sleep, help it clear with an activated charcoal product or antioxidants.
  • Sleep supplements containing melatonin, valerian root, passion flower, skullcap, l-theanine, and phosphatidyl serine can stop our production of cortisol.
  • Try a protein, fat, and carbohydrate snack before bed to keep your blood sugar even. Spikes or fast dips can keep us up or wake us up.
  • Rub lavender oil or calming oil blends on your head or feet, or diffuse throughout the room.
  • Calming teas or magnesium can be very relaxing.