Sleep! Ideas From Our Practitioners (How do THEY sleep?)

By Tracy Southwick

Owner & Founder of Heights of Health

Master MBSR-P, ND, HHP, CNHP, CNA, AMP

Nighttime routines can be challenging, especially if you're in the phase of life where you've got children at home with countless activities, and you're running from one place to another. I found it very challenging, but since my children have moved out, I've been able to settle into healthier evening habits.

Hopefully, you have a routine that supports winding down at the end of the day for a great night of restorative sleep (one of the most important aspects of health, as we detox and heal while we slumber). Our practitioners are sharing their routines this week, and hopefully they might spark some interest in new practices you can integrate into your evenings.

Tracy’s Routine:

My nighttime routine actually starts at dinner. I've found that giving myself at least three hours after eating before bed makes a huge difference in my sleep, and since I go to bed early, that means eating around 5:00 works best for me.

After dinner, weather permitting, we go for a walk. Even 15 minutes can lower blood sugar spikes by up to 30%, which helps both sleep and overall health. It's also extra time outside in nature, and as the sun goes down, our bodies naturally start to wind down with it.

Around the house, we turn off any lights that could interfere with our circadian rhythm. I found a great source for red light options, since regular LEDs emit a spectrum that keeps us awake and flicker in ways that create underlying stress on the body. I also stop looking at screens 1-2 hours before bed. I use a site called blockbluelight.com to help filter out the blue light that sneaks through.

I learned through my own genetic testing that my body takes three to four times longer than average to clear stress hormones, so on high-stress or high-activity days, I lean harder on tools that help me unwind: walking, stretching, and sometimes meditation.

I also love to read. My husband, younger daughter, and I started a book club where we're working through the top 100 books of all time (we'll see how that goes 😂, but it's been fun so far). We aim to be in bed by 8:00 to read for a bit, wind down, and get an early, restful night's sleep.

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Sonya Garcia’s Routine:

1. I dim the lights 2 hours before bed
2. I avoid using my phone/devices at least 1-2 hours before bed.  If I must, I wear blue light filter glasses. 
3. I focus on 3-4 deep breaths while getting ready for bed.  I apply magnesium cream around my neck and shoulders.
4. I set an intention that I am sleeping soundly and deeply, and I wake up feeling refreshed and energized for the day.
5. I practice gratitude and prayer while in bed. 

Heather Goodwin’s Routine:

1. I have changed the lightbulbs in the 3 bedroom lamps to a 630nm, 100% blue light blocking red light sleep bulb. This is so calming!
2. If I feel like it’s needed, I will take one or two Deep Sleep gel caps. We sell these at Heights of Health.
3. I sit on my PEMF mat again with the heat element turned on and on setting 1 for sleep.
4. Read a fiction book or something that is not too stimulating. I use an amber, blue light-blocking booklight.
5. I sleep with earplugs, a silk eye mask, organic silk pillowcases, and organic bamboo sheets.
6. If I awaken during the night and can't fall back to sleep, I take a few squirts of  Quicksilver’s Liposomal L-Theanine/Gaba combo liquid and hold under my tongue for about 30 seconds.

Cheryl Hensley’s Routine:

I am a good sleeper (and I give thanks for that every night), but when I first lie down, I do a few belly breaths to help me relax. The one new thing I have added to my sleep routine is mouth taping. I am amazed at the difference I feel in the mornings. I feel more rested when I wake up and more energized throughout the day. I can also tell a difference in my breathing when I work out. I was surprised how much this 1 change could affect how I feel. I use VI02 for my mouth taping because they are free of PFAS and forever chemicals. 

If you find sleeping well a challenge, Tracy will share more insights on creating good-quality sleep next week, but you can always call on Practitioners at Heights of Health for individualized help. Call for an appointment at 713-861-6777.