Sleep health is an all day affair

Active Sleep may start at 10 pm, but how well we sleep is something our daily life an dictate. Keep reading for tips on how to support your overall sleep health beyond keeping the room dark and having favorite sheets.

Honoring + Balancing our cortisol curve


One note before we dive in-you may find the timing slightly varies by season.

We naturally have a rise to wake near 6am, with a decrease in energy between 7-9am, making 9am the best time for morning coffee and 6am-8am the best time to meet the day. Our cortisol level will gradually decline as the day goes on with an increase around 1030pm. This is why if you go to sleep much past this, you may get a second win.

Honor this natural curve by :

  • Eating an easily digestible breakfast

    • This will save you about 30% energy to be used to start your day in a positive way versus using energy to digest when our body is still in the state of cleansing.

    • A smoothie breakfast allows our body to stay in autophagy (AMPK-cleansing) and solid foods activate mTOR-building).

  • Eat your largest meals when most active early to mid-day

    • Eating a large meal at night or 1-2 hours before to bedtime will increase cortisol when it would naturally be slowing. This will change your blood sugar, creating a need to wake sooner than a full night’s rest-aka 1-3am.

  • Calm your mind, body and spirit sometime mid-day.

    • Waiting until we are already losing energy to allow our brains to process the day and calm is often why so many use TV at night or have busy mind when lying down to rest.

      • Blue light lowers our melatonin (sleepiness) and increases our cortisol (wakeiness)

      • We are also adding to our mental/emotional load

    • Mid-day, do a run if that feels meditative, journal, meditate allowing your brain to play pout the day’s events so it doesn’t need to do this while you are lying in bed.

Supplementation support

Sometimes when we are stressed to the max, depleting our resources, it is wise to lean on support to rebuild our stores and to get quick relief (from nature).

  • Full spectrum Magnesium Almost everyone is magnesium deficient due to the lack of stress relief in today’s lifestyle. Taking 1 cap at lunch and 2 at dinner is life changing as it supports the nervous system.

  • Adrenal Soothe contains Ashwagandha which is one of the best herbs to support quick stress aka cortisol reduction.

  • L-Theanine is a great option for those waking in the middle of the night to calm and support GABA -getting you into a deeper sleep state to be able to stay asleep longer

  • Sleep is not just about sedating, we want to feel rested and awake in the morning.

Karena Kalinuk