How to Get Better Sleep

Better Sleep Starts Here: Your Checklist + Sleep Hygiene Guide

Your body heals, balances hormones, and resets at night—but only if you sleep well. Use this checklist and guide to make better sleep your new superpower.

✅ Sleep Success Checklist

✔️ Go to bed and wake up at the same time daily (yes, even on weekends)

✔️ Dim the lights 1–2 hours before bed to trigger melatonin

✔️ Avoid screens 60 minutes before bedtime (use blue light filters if needed)

✔️ Cut off caffeine by 2 PM (or earlier if you’re sensitive)

✔️ Eat dinner 2–3 hours before bed to allow for digestion

✔️ Limit alcohol—it disrupts deep sleep and REM cycles

✔️ Get sunlight within 30 minutes of waking to reset your circadian rhythm

✔️ Keep your bedroom cool (65–68°F) and dark

✔️ Use a sleep mask or blackout curtains✔️ Create a calming bedtime ritual (stretching, journaling, breathwork, etc.)

🛌 Sleep Hygiene Guide

Environment Matters: Keep your room cool, dark, and quiet🌿 Add a calming essential oil like lavender or chamomile📴 Remove electronic devices from your sleep space

Mindset + Routine: 🧠 Wind down with relaxing, non-stimulating activities (reading, light yoga, magnesium soak) 🗓️ Keep a consistent evening routine—your brain craves rhythm 📓 If your mind races, brain dump in a journal before bed

Nutrition & Supplement Support: Include sleep-friendly nutrients like magnesium, glycine, and L-theanine 🌙 Consider herbal teas (passionflower, chamomile) 🚫 Avoid sugar and heavy meals close to bedtime

💛 Bonus: Get Personalized Sleep Support with Cami

If you're doing everything right and still not sleeping, it’s time to go deeper.I work 1:1 with women to uncover the hidden reasons behind poor sleep—like stress, hormone imbalances, inflammation, or nutrient deficiencies—and build a customized plan that helps you get the rest your body craves.

✨ Because when sleep gets better, everything gets better.

📞 Want to finally sleep through the night and wake up feeling like YOU again?

Learn how to get better sleep! Click below to book a free discovery call with me! Let’s figure out what’s keeping you up—and fix it together.

Book Here!