I love to sleep! But sleep didn’t always come easily. Even after our kids slept through the night, I usually woke up between 2 and 4 AM and started running through my to-do list. If I couldn’t coax myself back to sleep, I’d start my day. A few hours later, I’d want the day to end, but I couldn’t crawl back into bed as a working mom to three girls growing up fast.
If this sounds like you, keep reading! You’ll not only learn a 3 Step Plan to Better Sleep, you’ll discover how to sleep according to your genetics!
STEP 01: EAT
Have you ever tried to sleep right after finishing a heavy meal or dessert? Not peaceful right? Most experts recommend finishing your last meal a few hours before bed. So if your ideal bedtime is 10 PM, you’d finish dinner around 7 PM. If you’re going to eat before bed, choose a healthy protein. Research supports eating healthy protein before bed improves sleep, rebuilds lean muscle mass, and even burns calories while you rest. Nice!
If you’re going to eat before bed, choose a healthy protein. Research supports eating healthy protein before bed improves sleep, rebuilds lean muscle mass, and even burns calories while you rest. Nice!
STEP 02: REST
Have you ever believed something to be the undeniable truth, told everybody you knew, and then realized you were completely wrong? That was me with sleep. I thought everyone should sleep like me – to bed by 10 PM and up by 6 AM. Then I learned about our genetic, biological clocks, called chronotypes. Turns out, we’re genetically programmed to be early birds, night owls, or something in between. You can take this fun quiz to learn your chronotype. You can also test your genetics to discover your ideal bedtime, perfect work time, and essential supplements to better sleep! Click Here to Learn How to Test Your Sleep Genetics.
I thought everyone should sleep like me – to bed by 10 PM and up by 6 AM. Then I learned about our genetic, biological clocks, called chronotypes. Turns out, we’re genetically programmed to be early birds, night owls, or something in between.
STEP 03: MOVE
Before I work out, I never want to work out. I just do it because I know it’s foundational for my health, including quality sleep. Studies show you want to “Run and Hit the Weights” to sleep better. Cardio strengthens your heart and lungs. Resistance training strengthens your muscles and bones. Both improve your sleep! Don’t think about all the reasons why you can’t exercise today, just go do it!
Quality sleep is one of the best things you can do for your physical, emotional, and mental health – lack of it imbalances the stress hormone cortisol. Imbalanced cortisol not only disrupts sleep but also compromises your metabolism. It increases fat storage, lowers energy and muscle mass, and can lead to premature aging and cardiovascular disease! I don’t want any of those!
Put this 3 Step Plan for Better Sleep to the test and eat, rest, and move your way to a full night’s sleep.
#WeAreInThisTogether so you can be, do, and give your best self every day, feeling confident with energy!
Just do it 🙂
P.S. Isagenix Sleep Support & Renewal Spray is my favorite sleep supplement. I take 2-3 sprays before bed every night. The sustained-release melatonin, combined with the proprietary nutrient complex of L-theanine, tart cherry, lemon balm, chamomile, and valerian root extract, helps me fall asleep and stay asleep. For me, that translates into better mental clarity, cognitive function, and overall brain health daily.†
P.P.S. If you want me to look at your sleep genetics, Schedule Your Eat for Your Genetics Consultation. We’ll review your full report and nutrition plan. I’ll highlight the key takeaways based on your health goals and suggest easy ways to supplement your shortcomings. Afterward, I’ll email you the summary, so you have it forever!
†This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
About the Author: Dr. Sue
Sue McCreadie, MD (aka Dr. Sue), is a board-certified pediatric physician and wellness expert with two decades of experience helping thousands of families achieve vibrant health. In her pediatric practice, Dr. Sue helps children adapt their diet and lifestyle to optimize their genetics for health naturally. Online Dr. Sue helps other women learn how to eat for their genetics and use a nutritional system to feel confident with energy to live their best life. She lives in Ann Arbor, Michigan, with her husband, Dave, and their three children, Kaitlin, Elle, and Addison.