Sleep Transitions

What can I do to get better sleep?
This is literally one of the top three questions/health concerns I hear all the time.

Since our Uluwehilifestyles TORT [THIS or THAT] focus group is all about POWERING OUR REST – – I am sharing my top suggestions for better sleep.  BECAUSE, the only thing you can do to get better sleep – is to SLEEP.  So this is serious stuff…

Sleep Support Group

Let’s get started:


As several of the experts I’ve been listening to have said – we would never attempt to just stick a child in their bed and expect them to sleep!  Even if you have to think about it – – I am sure you would have a routine.  You would give them a soothing bath, maybe a drink/nursing, read a story or sing a song, rock or rub their back, and then finally put them to bed – tucked in just right, white noise playing, cool temperatures… It is a careful science, isn’t it?

And we should never have let that go.  It’s not just babies who need that transition period between wakefulness and sleep.  We need the adjustment and signals just as much!

Think about it.   What is ONE thing you already do (whether consistently or infrequently) that signals BEDTIME?


If you only start this FIVE minutes before you get in bed – GREAT!  It is ideal to start these adjustments as least a full HOUR before you plan to go to sleep.  But please begin anywhere.

  1. Choose non-screen/electronic activities {turn them off if necessary!}
    – Remove phones from bedroom, if necessary.
  2. Dim the lights to the minimum
  3. Slow & calm your physical movements
  4. Cool the temperature
  5. Remove clutter from the bedroom
  6. Eliminate all sources of light from the bedroom.
  7. Diffuse Essential Oils
  8. Read a physical book {no Kindles!}
  9. End the day with a Grateful list

This list is not exhaustive.  But does anything trigger an I could do that! response?  Start there!  And then maybe add something that doesn’t feel quite as easy, but you could do it…

Good Sleep Support


Once you have environmental factors in place, try incorporating some of these self-care habits to help specifically prepare your body for rest:

  1. Take a hot bath {detoxifying, relaxing, soothing}.
  2. Create a nightly body-care soothing routine.
  3. Drink soothing tea or Golden Milk.
  4. Use Essential Oils to promote better sleep {topical, in the bath, internal (CPTG only), or diffused}.
  5. Turn on white noise {I like to use a fan blowing against the wall} or noise-canceling headphones.
  6. Cover your eyes with an eye mask or pillow.
  7. Play sleep meditations.

What else would you add to that list to help signal to your entire body that it is time to sleep?

Here’s the thing.
It is so easy to TALK about all of these suggestions.  But my challenge to you is to ask –  – what are you going to do differently?

Did you know that poor sleep quantity or quality is a HUGE culprit of a myriad of physical issues – – including:

  • weight gain
  • hormonal imbalances
  • mental fogginess or instability symptoms
  • poor immunity
  • signs of aging
  • increased pain
  • mood swings
  • skin inflammation

Power Your Rest and Health with Sleep

If we don’t SLEEP, we don’t allow our brains – and every other organ –  to cleanse and reboot, as they are designed to do throughout the night.  YES – OUR BODIES ARE ALIGNED WITH NATURE’S RHYTHM!

While there are a few natural supplements that can support improved sleep – – it is the daily HABITS that make the real difference.

What do you think?  Do you have any challenges in your sleep habits or quality?  What would you add to my lists?  Or what are you going to apply today?

If you would like more support in POWERING YOUR REST, ask to join our Uluwehilifestyles: TORT Group for this month.  We are providing step-by-step support that can be fit to every person’s needs to sleep well.  OR – follow us to join our upcoming Facebook events, focused on sleep solutions for everyone.