In this episode of "Practically Spiritual," host Reena explores how improving sleep quality starts with daytime habits, not just bedtime routines. She explains the roles of cortisol, blood sugar, and the nervous system in sleep, and discusses how stress and human design energy types affect rest. Reena offers practical tips on morning routines, supplements, caffeine, and evening habits, emphasizing nervous system regulation and stress reduction. She invites listeners to connect for personalized guidance, blending scientific insights with spiritual awareness to help listeners achieve more intentional, restorative sleep.
Timestamps
Disclaimer & Sleep Myths (00:01:11) Reena gives a medical disclaimer and challenges the myth that good sleep starts only at bedtime.
Cortisol and Stress (00:03:16) Explains cortisol's role in sleep, how stress affects it, and why you may wake up early.
Blood Sugar and Sleep (00:05:16) Discusses how evening sugar intake and blood sugar crashes can disrupt sleep.
Nervous System & Emotional Processing (00:06:13) Covers how unprocessed emotions and nervous system regulation impact sleep quality.
Human Design & Sleep Needs (00:07:11) Introduces human design energy types and their influence on individual sleep needs.
Supplements for Sleep (00:08:06) Reviews supplements like vitamin D, magnesium, and melatonin for supporting better sleep.
Morning Routines & Waking Up (00:10:06) Advises on gentle wake-up routines, sunlight exposure, and avoiding alarms that spike cortisol.
Breakfast & Caffeine Timing (00:11:59) Recommends eating protein before caffeine and avoiding coffee on an empty stomach.
Afternoon Habits & Nervous System Check-ins (00:12:52) Suggests limiting caffeine after noon and taking mindful breaks to regulate the nervous system.
Evening Routines: The 3-2-1 Approach (00:14:00) Explains the 3-2-1 rule: no food 3 hours, no liquids 2 hours, no screens 1 hour before bed.
Nighttime Environment & Winding Down (00:15:00) Tips for dimming lights, avoiding late exercise, and calming the body before sleep.
Reducing Stress & Nervous System Regulation (00:15:57) Emphasizes the importance of overall stress reduction and nervous system safety for deep rest.
Root Causes & Deeper Support (00:16:59) Encourages addressing root causes of sleep issues and offers personalized coaching.
Resources & Invitation to Connect (00:18:08) Invites listeners to access sleep guides, human design charts, and book consultations.
Powerful Quotes from the Episode
"I know what it's like to be so tired, yet unable to sleep because my brain just won't turn off."
"By the time I get to bed, my body wants to process everything I've put off all day, and I just can't go to sleep because my mind is racing."
"If you've been living in survival mode for a long time, these lifestyle changes can help, but the root cause is actually reducing overall stress and coming to a more regulated nervous system state."
"If you've tried some of these things and it still isn't shifting for you, let's talk, because sometimes it's more than just lifestyle changes."
"If you don't give your body the proper amount and quality of rest, you're just living in survival, and that's where illness and burnout come."
RESOURCES:
Where to find me: lunawellnessllc.com
FB/IG: @reenasifer
email: lunawellnessllc@gmail.com
Get Your Free Human Design Chart: lunawellnessllc.com/human-design
Work with me: https://calendly.com/lunawellnessllc/workwithme
🔗 Book a Free 20-Minute Clarity Call: https://calendly.com/lunawellnessllc/claritycall
FOLLOW THE PODCAST: Practically Spiritual on Apple Podcasts and Spotify.
"Better sleep doesn't start at night—it starts with how you care for your nervous system during the day."
Podcast Produced and edited by the team at ResilientVoiceMedia.com
Contact us for expert podcast production and support.
