Sleep Guide
Did you know that sleep doesn’t give you energy? It just gives you access to the energy you already have. Food supplies the fuel, and when you sleep it simply restores the machinery that uses the fuel.
When you fall asleep, your body releases a hormone called melatonin. It not only helps you drift off but also keeps your hunger hormones (ghrelin and leptin) in balance. If your sleep is interrupted or too short, your body makes less melatonin, which can disrupt both your sleep quality and your metabolism.
Research shows that people who sleep less than 7 hours a night often end up eating more calories, choosing a smaller variety of foods, and getting less protein, fiber, and healthy fats than people who sleep 7–8 hours.
Not getting enough good sleep can raise your risk for weight gain, diabetes, high blood pressure, and heart disease. Getting enough quality sleep is so important for your overall health and we teach you exactly how to do so in this guide.
🌙 PART 1: Fall Asleep Faster
1. Establish a Consistent Sleep Schedule (7 hours minimum)
Target: 10 PM - 5 AM
Go to bed and wake up at the same time every day, even on weekends
Aim for 7-9 hours of sleep
Consistency is more important than the exact hours
2. Create a 60-90 Minute Bedtime Checklist (Start at 9 PM)
Routine
9:00 PM: Tech-Free Time Begins
Put away all screens (phones, tablets, computers, TV)
Blue light suppresses melatonin production more than any other light
Screens trick your brain into thinking it's daytime, delaying natural sleep signals
Dim the Lights
Switch to warm, low lighting to signal wind-down time
Sip a Calming Drink
Chamomile tea, golden milk, tart cherry juice, or magnesium with coconut water
Aromatherapy
Diffuse or apply lavender, sweet marjoram, cedarwood, or Roman chamomile essential oils
Brain Dump or Gratitude Journal
Write down 3 things you're grateful for
Jot down any worries or tasks for tomorrow to clear mental clutter
Prepare Your Sleep Environment
Close blackout curtains
Set white noise machine
Adjust room temperature (cooler is better, around 65-68°F)
Get weighted blanket ready if you use one
Take Sleep Supplements (If Needed)
See supplement list below
Brush Teeth & Complete Skincare Routine
This signals to your brain that it's "shut-down" time
Lights Out by 10 PM
Aim to be in bed with lights off at the same time every night
3. Avoid These Sleep Disruptors (2-3 Hours Before Bed)
Foods & Drinks to Avoid:
Caffeine and chocolate (can keep you awake for 6+ hours)
Spicy and acidic foods (tomato sauce, citrus) - can cause acid reflux and indigestion
Last meal or drink: No later than 8 PM
Promotes better digestion
Reduces reflux risk
Stabilizes blood sugar
Reduces nighttime bathroom trips
Activities to Avoid:
Intense workouts after 7 PM - Finish exercise 2-3 hours before bed (or switch to morning workouts)
Bright lights - Suppresses melatonin production
Stressful activities - Work emails, difficult conversations, paying bills
Exciting or stimulating content - Action movies, thrilling books, heated debates
4. Sleep-Promoting Foods & Supplements (1 Hour Before Bed; About 9 PM)
Natural Foods:
Tart cherries or tart cherry juice - Naturally high in melatonin
3 oz of turkey - Contains tryptophan for relaxation
Seeds & nuts - Almonds, walnuts, pumpkin seeds, chia seeds, sunflower seeds (rich in magnesium, melatonin, and tryptophan)
🥛 Warm milk - Contains tryptophan, natural melatonin, and magnesium
🍵 Herbal teas - Chamomile, holy basil, lavender, sweet marjoram, or cedarwood
Supplements (Consult your healthcare provider first):
Melatonin (0.5-5mg) - Regulates sleep-wake cycles; especially helpful for shift workers and jet lag
Magnesium glycinate (200-400mg) - Calms the nervous system and brain; helpful for restless sleep
GABA - Promotes relaxation; reduces "mental chatter" at bedtime
CBD oil - May help with falling asleep (consult your doctor first)
Kill Switch Hot Cocoa - Contains magnesium, L-theanine, GABA, cacao, and tart cherry
💤 PART 2: Sleep Deeply & Prevent Night Awakenings
Make Your Bedroom a Sleep Sanctuary:
Complete darkness
Install blackout curtains
Use electrical tape to cover small lights (electronics, alarm clocks)
Wear an eye mask if needed
Minimize noise
Use earplugs if needed
White noise machine to buffer disturbing sounds
Cool temperature
Keep bedroom between 65-68°F (18-20°C)
Your body temperature naturally drops during sleep
Comfortable bedding
Weighted blanket for feeling of safety and reduced tossing/turning
Quality mattress and pillows
Aromatherapy for Deep Sleep:
Diffuse relaxing essential oils throughout the night:
Lavender
Roman chamomile
Sweet marjoram
Cedarwood
2. Blood Sugar Stability for Uninterrupted Sleep
Why it matters: Blood sugar crashes during the night can cause cortisol spikes that wake you up (usually between 2-4 AM).
Prevent blood-sugar related nighttime awakenings:
Eat a balanced dinner with protein, healthy fats, and complex carbs
Avoid high-sugar foods in the evening
If you wake up frequently at the same time each night, consider a small protein/fat snack 1 hour before bed:
Handful of nuts
Nut butter on celery
Small piece of cheese
Hard-boiled egg
3. Hydration Balance
Stop drinking fluids 2 hours before bed (by 8 PM if bedtime is 10 PM). This reduces night-time bathroom trips.
Front-load hydration: Drink more of your fluids from breakfast to lunch, and limit after dinner.
4. Magnesium for Deep Sleep
Why it matters: Magnesium glycinate calms your nervous system, prevents middle-of-the-night wake-ups, and promotes deeper and more restorative sleep stages.
Food sources of magnesium:
Leafy greens (like spinach, kale, and Swiss chard)
Pumpkin seeds
Almonds
Dark chocolate (in moderation, earlier in day)
Avocado
Black beans
🥛 Sleepy-Promoting Recipes
Perfect for sipping 1 hour before bed as part of your wind-down routine. | |||
Drink Name | Best For | Ingredients | How to Enjoy |
Golden Moon Milk | Inflammation + relaxation |
| Warm slowly on the stove and whisk until frothy. Sip while journaling or doing gentle stretches. |
Red Moon Milk | Natural melatonin boost |
| Shake or blend and enjoy chilled or warm. Perfect for a fruity, light wind-down. |
Cocoa Magnesium Milk | Stress + anxiety relief |
| Heat gently and whisk smooth. Sip while reading or cozying up with a weighted blanket. |
📵 Bonus: Tips to Reduce Screen Time
American adults spend over 10 hours a day in front of screens. Here's how to cut back:
Tip # 1: Pick up a new hobby or revisit an old one
Identify times when you mindlessly scroll
Replace with: reading, playing guitar, boxing, baking, yoga, watercolor painting, home projects
Tip # 2: Keep screens outside your bedroom
Charge devices away from your bed
If you must keep phone in room, place it across the room (not on nightstand)
Tip # 3: Set viewing times
Block off specific times for TV, news, and social media
Outside of those times, engage in screen-free activities:
Going for a walk
Listening to music or podcasts
Organizing spaces
Meal prepping
Playing board games
Calling a friend
🔬 How Sleep Affects Our…
DIGESTION
Your stomach goes into work mode - When you lie down right after eating, your body is busy digesting instead of drifting into rest.
Blood sugar jumps, then drops - A late meal raises blood sugar, then your body brings it back down. That rise-and-fall can wake you up later in the night.
It can disrupt your sleep hormones - it can lower melatonin (the sleep helper) and increase cortisol (the wake-up signal).
The simple rule - Try to finish eating 2–3 hours before bed. That gives the body time to settle so sleep can do its quiet magic.
WEIGHT
When you sleep well, your hormones stay balanced, your cravings stay calmer, and your body manages fuel more efficiently.
Regular, restful sleep makes it easier to maintain or lose weight because everything runs in the right rhythm.
APPETITE
When you don’t sleep enough, Ghrelin (the “I’m hungry” hormone) goes up, and leptin (the “I’m full” hormone) goes down.
This makes you crave quick-energy foods like sugar and carbs, and it becomes harder to feel satisfied.
It’s your body trying to “borrow energy” because it didn’t get enough rest.
ENERGY
Sleep is like plugging yourself into a charger overnight. When you sleep well, your brain and muscles fully recharge, your mood steadies, and your focus sharpens.
Poor sleep is like starting the day with a half-charged battery. Everything feels harder, slower, and heavier.
Resources
Sleep Eye Mask - https://amzn.to/3WCo0Mv
Weighted Blanket - https://amzn.to/4nFOGHc
Nighty Night Tea - https://amzn.to/47BIkmc
Tart Cherry Juice - https://amzn.to/4ojuTyk OR https://amzn.to/4hQbRNQ
L-theanin - https://amzn.to/495Podi
Magnesium, L-theanine, GABA, cacao, and tart cherry mix - https://amzn.to/3WGFibo
Stacking suggestions:
Gentle approach: Start with chamomile tea + tart cherry juice
Moderate support: Add L-theanine (200mg) 30-60 minutes before bed
Comprehensive protocol: Magnesium glycinate (300-400mg) + L-theanine + tart cherry juice
Timing recommendations for food and supplements:
Magnesium: 1-2 hours before bed
L-theanine: 30-60 minutes before bed
Tart cherry juice: 30-60 minutes before bed
Ashwagandha: Can be taken morning or evening
Chamomile tea: 30-45 minutes before bed
References
Medicine, N. (n.d.). Eats to Help You Sleep. Northwestern Medicine. https://www.nm.org/healthbeat/healthy-tips/nutrition/eats-to-help-you-sleep
Salas, R. E. (n.d.). Better Sleep: 3 Simple Diet Tweaks. Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/better-sleep-3-simple-diet-tweaks
St-Onge, M.-P., Mikic, A., & Pietrolungo, C. E. (2016). Effects of Diet on Sleep Quality. Advances in Nutrition, 7(5), 938–949. https://doi.org/10.3945/an.116.012336
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