While time is considered to be the most precious commodity, I would argue that sleep should be the most valued.

Sleep is a vital biological function, which is as essential to the body as eating, drinking, and breathing. Sleep is not just downtime, it’s an active state that allows for the body to rebuild muscle, restore your nervous system, balance hormones, aids in repairing the brain, clearing out waste products and boosting immune function, not to mention aiding in a more youthful appearance. 

Like time, once a night of restorative sleep is lost, it cannot be replaced. The consequence of this deficit plays a massive role in recovery, repair, overall health and longevity. 

This scarcity has created a growing multibillion-dollar “sleep industry” that includes trackers, luxury mattresses and pillows, a plethora of supplements, and apps, making quality sleep something people are willing to pay a BIG premium for. 

I was an “Insomniac” for years. I experienced chronic, persistent, night wakening’s for as long as I can remember with bouts lasting weeks if not months, usually occurring in times of stress generally around some sort of significant life event or mental gymnastics around an upcoming function. Nights of abruptly waking to the loudest concert of my favorite artist or my brain deciding to analyze every mistake I’ve ever made and wonders why I’m awake when I have a big day the next day. All leading to clock watching and doing the math “If I fall asleep right now, I can still get five hours…” which only leads to the “why can’t I sleep” loop of frustration, and anxiety! It was a recipe for disaster, with no night ritual, no consistency, and no plan.

This was me for years. I tried the lotions, potions, AND the “luxury pillows.” I even went to a sleep clinic where they hooked me up like a cyborg, out of a sci-fi movie, only for the doctor to tell me I have insomnia (no s*** Sherlock) and not to have caffeine before I go to bed. All that was as helpful as tits on a bull.

Fast forward, to few years ago, where “Time became a luxury” during lockdown, and I decide to take a more serious approach to my sleeping conundrum. Where I could have spent hours scrolling through mindless material on social media, I decided, instead, to dive deeper into health and wellness with a big focus on “Sleep”. What I discovered allowed me to create a three phase, “Rest and Restore” sleep ritual.

With sleep hygiene in mind, “Phase One” was to revamp my diet. Applying the three-week habit challenge, I cut out three foods that my body, I discovered, through trial and error, were culprits to my faulty sleep patterns. First two were coffee and sugar. Those were the hardest ones and gave me the most grief! The third was alcohol. Thank goodness for a great partner who survived the three weeks and beyond and was willing to put up with an “Un-caffeinated-sugar-less-sober-monster”. 

“Phase Two” established my daily rituals. Since I am one who leans heavily towards whole foods to obtain my macro and micronutrients, I found the supplements, through my doctor, that I was deficient in, such as Magnesium and vitamin D, that through a timed protocol, taken daily, would help prepare my bodies algorithms for deep relaxed sleep. To support that, eating my last meal 3 hours before bed allowed me to lower to my body temperature thus helping with my circadian rhythm.

Finally, “Phase Three” consisted of 3 parts and those became my pre-bedtime rituals. 

Step One: Since I am an early, 6 am, riser by nature, I needed to set a consistent bedtime schedule for optimal 7–8-hour sleep. That meant in bed by a set time nightly.

Step Two:  Hands-off technology at least 1 hour before bed allowing my brain and body to transition from an active, alert state into a restful state. Hello sleep hormones.

Step Three: With my eye mask on, to create total darkness to boost melatonin production, I would start my self guided meditation with any of the following, such as breath counting, or mantras. 

Since implementing my three phase “Rest and Restore” sleep rituals, my sleep patterns have improved tremendously. Is my sleep without disruption every night? No, but now I have tools and a better understanding how to navigate through times when I’ve stayed up late, skipped my supplements or had an extra piece of birthday cake that gave me brain fog and a sugar hangover the next day.

Make “Sleep” a part of your non-negotiables and become a “Sleeping Beauty!”