While adequate sleep is vital for energy and health, true vitality stems from addressing broader factors like lifestyle, nutrition, and underlying mineral imbalances. This guide offers 18 practical, evidence-based tips to optimise your sleep and restore your energy naturally, incorporating holistic approaches to support your overall well-being.
Optimise Your Sleep Routine for Better Rest
1. Aim to sleep between 8-9 pm and maintain a consistent schedule to support circadian rhythms and prevent overtiredness.
2. Create a sleep-friendly environment: dark, quiet, cool, with supportive bedding, and free from EMF sources by turning off Wi-Fi and unplugging electronics. Keep your phone at least 2 meters from your bed (How Far Should You Put Your Phone While Sleeping?)
3. Sleep with your head facing north (northern hemisphere) or south (southern hemisphere) to align with Earth’s magnetic energy.
4. Use earplugs or eye masks as needed to block noise and light.
Night-time Practices to Enhance Sleep Quality
5. Develop a calming routine in the lead up to bedtime: gentle stretching, foot reflexology, warm bath, reading uplifting or spiritual material.
6. Avoid stimulating activities, stressful conversations, and screens at least an hour before bed.
7. Practice deep breathing, meditation, or prayer to release fears and worries, fostering mental peace.
8. Enjoy a Near InfraRed Sauna before bed to switch your Nervous System into the Parasympathetic mode ready for a therapeutic and deep sleep.
9. Keep the room temperature slightly below room temperature for optimal rest (The role of sleep hygiene in promoting public health: A review of empirical evidence)
Holistic Lifestyle and Nutritional Support for Energy and Better Sleep
10. Limit caffeine, sugar, chocolate, heavy or spicy meals before sleep.
11. Use calming herbal teas, such as chamomile or valerian, or inhale essential oils like lavender through a diffuser if needed—lavender is well known for its soothing effects on the nervous system (Lavender and the Nervous System).
12. Consider magnesium or calcium supplements to support muscle relaxation and nervous calmness. Only take these if your biochemistry (as per your HTMA) indicates it.
13. Consider powerful herbal medicine to aid sleep if required.
14. Incorporate gentle relaxation techniques like foot reflexology to prepare for sleep.
15. Get exposure to natural daylight, especially in the morning. Aim for at least 20–30 minutes of natural sunlight each morning to help regulate your body’s internal clock, support melatonin production at night, and improve overall energy and mood.
16. Get your Hair Tissue Mineral Analysis (HTMA) done to identify mineral imbalances or toxicities that may be impairing sleep and energy; it will reveal the underlying cause and guide you on what to rebalance to restore your vitality.
Take Action to Improve Your Sleep and Energy Today
17. Regularly review and adjust your sleep routine based on what works best for you.
18. Keep a sleep journal to stay accountable and support positive change.
Interested in personalised insights? Order your HTMA test today to uncover underlying mineral imbalances affecting your sleep and energy.