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.
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