Sleep Tips
I Never Had Trouble Falling Asleep — Staying Asleep Was the Problem.
I’ve always been one of those people who can fall asleep just fine. Lights out, head hits the pillow, I’m gone.
My problem was waking up in the middle of the night.
Wide awake. Mind alert. Sometimes at 2am, sometimes 4am. And once I was up, getting back to sleep felt like a negotiation I usually lost.
I’ve been actively working on this for about 10 years—testing, tweaking, ditching what didn’t work, and doubling down on what did. And I’m happy to say: I’ve finally fixed it.
Below are the practices that made the biggest difference for me. Take what fits your life and leave the rest.
Start With the Big Levers (These Matter More Than Supplements)
🌅 1. Blue Light Blocking After Sunset
After the sun goes down, I wear blue light–blocking glasses. Not all day. Not obsessively. Just after sunset.
This helps my nervous system fully shift gears instead of staying in “daytime alert” mode. Think of it as telling your brain: we’re done hunting and gathering for today.
🍽️ 2. Stop Eating 3–4 Hours Before Bed
This one was huge.
I stop eating at least 3–4 hours before bedtime so my body can rest instead of digest. When digestion is still running at full speed, sleep quality suffers—even if you fall asleep easily.
Sleep is repair time. Digestion is work. I don’t ask my body to do both at once anymore.
📵 3. Screens Off One Hour Before Bed
I turn off TV and my phone one hour before bed.
Yes, it’s inconvenient.
Yes, it works.
The light from screens is stimulating, and the content is often emotionally activating even when it seems “relaxing.”
Instead, I:
Read
Journal
Put on calm music
Let my mind actually land
This hour has become one of my favorite parts of the day.
🎥 Want More Nighttime Tips?
I’ve put together a full YouTube playlist with all my nighttime routines and experiments here:
👉 Nighttime Sleep Tips Playlist
https://youtube.com/playlist?list=PLSxfWW8f3TGRUuT2gVJMhhon3r95zP_jS&si=3ALR-fB9MLoOFZFe
🌙 My Nighttime Supplement Stack (Simple + Targeted)
Supplements didn’t fix my sleep on their own—but once the habits were in place, they helped lock things in.
Here’s what I use and when I take them:
⏰ About 1 Hour Before Bed
Glycine - 3 Grams
Supports restful sleep and liver detoxMagnesium L-Threonate (Magtein)
Crosses the blood–brain barrier and supports nervous system calm
Magnesium Glycinate (400 mg)
Great for muscle relaxation and sleep depthL-Theanine (200 mg)
Helps quiet mental chatter without making you groggy
Important note: Supplements are supportive, not magic. If your evenings are chaotic, stressful, or screen-heavy, no capsule will outwork that.
The Big Picture
What finally fixed my middle-of-the-night wakeups wasn’t one hack—it was alignment.
Light, food, stimulation, nervous system signals, and timing all started working with my biology instead of against it.
If you’re struggling with waking up at night, my advice is simple and honest:
Fix your evenings first
Be patient
Track what actually changes how you feel at 2am—not just what sounds good on paper
Sleep is a skill. You can learn it. And once you do, everything else gets easier.
If you want help experimenting or refining your own routine, I’m always happy to share what I’ve learned 💛 Use the Contact Form for a free 15 minute consultation.
