Sleep Your Way to the Top: Tips for Overcoming Sleep Deprivation


In Ariana Huffington’s book “Thrive”, she reveals the third metric to success. The third metric to success (in addition to the first two of money and power) is made up of four pillars, including well-being, wisdom, wonder, and giving. For well-being, sleep plays a major role.

“Over 30 percent of people in the United States are not getting enough sleep. And it’s not just decision making and cognitive functions that take a hit,” she explains. “Even traits that we associate with our core personality and values are affected by too little sleep. …sleep deprivation reduces our emotional intelligence, self-regard, assertiveness, sense of independence, empathy toward others, the quality of of our interpersonal relationships, positive thinking, and impulse control…”

Wow. Just wow. There are so many areas of our lives that sleep deprivation affects. It’s no wonder we can spin out of control so quickly.

This is a huge wake up call. It’s so important to get enough sleep each night. Why don’t people focus more effort on getting a better night’s sleep?

Last year, I made sleep a priority in my life. I changed my whole sleep routine and now focus on getting between 7-8 hours of sleep a night. This is a big deal for me as I was on sleeping pills for 2 years after going through some major stresses in my life which caused not only sleep deprivation but insomnia, of which I’ve now come out the other side.

I’m going to share with you my tips for getting a better night’s sleep and how to make this a healthy routine in your life.



  1. Eating Healthy and Exercising. Of course we need to start with eating well and exercising. Lots of veggies, good sources of protein, and healthy fats. Cut down on the carbohydrates which can cause involuntary muscle spasms while you sleep. If you get hungry before bed, try eating some nuts like cashews or almonds which provide protein and fat and digest slowly which can provide a calm sleep and since they are high in magnesium can help calm the nervous system.
  2. Maintain a Sleep Rhythm. Try to maintain a sleep schedule where you go to bed at the same time and wake up at the same time each day. This helps regulate your body’s internal clock and may help you sleep better.
  3. Avoid Caffeine, Nicotine, Alcohol, and Electronics Before Bed. Drinking stimulating drinks or smoking can keep you up and make sleeping difficult. Remove electronics from your room which can stimulate you. Try to avoid the blue screen at least an hour before bed.
  4. Keep Your Room Dark, Cool, and Quiet. Black out curtains, turning the temperature down, and keeping the noise volume down can all help create a relaxing environment to help you sleep better.
  5. Wind Down. Create a nightly ritual that will help you relax. Whether it’s reading, writing in your journal, drinking chamomile tea, taking a bath, or meditating, find a way to calm down before bed.
  6. Use Calming Essential Oils. Essential oils are a great way to help you relax before bed. Lavender and Bergamot are rich in linalool and linalyl acetate.  Cedarwood, Vetiver and Roman Chamomile are relaxing and help calm the mind. Diffusing these oils or rubbing them on the bottoms of the feet can help relax your mind and body. Placing 2-4 drops of Lavender or Bergamot (doterra brand) in your tea can help calm the nervous system. Serenity capsules can help you fall asleep and stay asleep to get a great night’s rest.


Let me know how these tips work for you!  Comment below or send me a message.

If you need help figuring out how you can get more sleep in your life, let’s set up a call to look into it more. I’d love to help you on your journey to health and happiness.




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