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Simply Sarena

Simply Sarena

Home | Toxin Free | How To Get Your Best Night’s Sleep | 10 Tips To Fall Asleep

How To Get Your Best Night’s Sleep | 10 Tips To Fall Asleep

Healthy Lifestyle, Toxin Free

One of the most important aspects of our health is getting enough (good) sleep! Not getting enough sleep can lead to anxiety, depression, lower immune system, heart disease, and more.

With our constant go-go-go lifestyles, it can be hard to turn your mind off and get a peaceful night’s sleep.

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There are some things you can do and lifestyle changes you can make to give yourself a better chance of sleeping well at night! I’ve put together this list of 10 tips to help you get a good night’s sleep, so if you struggle with sleep at night, keep reading!

***We are a participant in the Amazon Services LLC Associates Program and other affiliate advertising programs designed to provide a means for us to earn fees by linking to Amazon.com and other affiliated sites. Please see this blog’s Disclosure for more information.

1. Don’t drink anything at least 2 hours before bed.

Don’t you hate it when you’re feeling all peaceful, about to fall asleep, then you have to pee?? It’s the worst! I know for me, sometimes I’m so tired, have to pee, but don’t want to get out of bed so I just lay there not sleeping until I eventually get up to use the bathroom. If you don’t drink anything before bed, you shouldn’t have this problem. Also, if you do feel like you have to use the bathroom, instead of just lying there hoping you’ll fall asleep, just get up and go! You’ll sleep so much better! Also if you’re the kind of person who wakes up in the middle of the night to use the bathroom, this tip is for you!

2. Have a consistent sleep schedule.

Going to bed at the same time every night and waking up at the same time every morning will help your body get into a good sleep rhythm. Once your body is used to this rhythm, you’ll sleep more soundly and get better quality sleep!

3. Turn off electronics before bed (or wear blue light glasses at a minimum.)

The blue light from electronics keeps our brain awake. Even if you fall asleep easily to electronics, you won’t get as quality of sleep as you would if you read a book before bed. Even better, don’t allow electronics in the bedroom! Your bedroom should be your sanctuary where you go for peace and calm. If it’s feasible, keep your electronic devices (TV, computer, iPad, phone, etc.) outside your bedroom. (This is one of my favorite books to read before bed.)

4. Meditate before bed to relax and clear your mind.

There’s nothing worse than trying to fall asleep while your mind is racing. Sitting with your feet flat on the floor or lying flat on your back in bed, focus on your breath. Focus of breathing in for 4 seconds, out for 4 seconds. Focus on belly breathing vs. sternum/shoulder breathing. Focus on your belly expanding when you breathe. Do this for 5 minutes to start every night and work your way up to as long as you would like. This helps you clear you mind, focus your thoughts, and prevent your mind from racing when you’re trying to fall asleep. (Headspace is a great app for guided meditation.)

5. Understand your relationship with caffeine and alcohol.

So many people use caffeine to wake up and get going in the morning, and alcohol to wind down and relax at night. It gets to the point where your body is dependent on these 2 substances to function. Try weaning yourself off of this habit, and use some of the tips in this post to wind down at night, sleep well, and you won’t be reliant on caffeine in the morning to get going since you’ll be sleeping better!

6. Don’t go to bed on a full stomach.

When you go to bed on a full stomach, not only can it make it harder to get comfortable, but once you fall asleep, your body is using its energy to digest your food instead of repairing cells to keep you feeling optimal. This can make you feel more tired overall. Also, due to the possible discomfort of sleeping on a full stomach, you may not sleep as soundly. Avoid eating a large meal before bed and you should be fine!

7. Be mindful of your bedroom temperature and how your body reacts to different temperatures.

Sleep experts recommend to keep your bedroom temp between 60 and 67 degrees Fahrenheit. Since we are all bio individuals and everyone’s body has different needs, this may not work for you. I know for me, I’m always cold, so if my bedroom temp is below 67 or 68, I can’t sleep because my feet get too cold and it makes me uncomfortable. Play around and find what works for you to get the best night’s sleep possible. (I love big, cozy blankets to stay warm in the winter.)

8. Make sure your bedroom is a peaceful atmosphere with good, positive energy.

Basically, get rid of the clutter. Clutter does not create a peaceful environment and it can be stressful to try and get a good night’s sleep in a room full of clutter. Spend one day, organize, get rid of things you don’t need, and make your room a safe haven where you can relax.

9. To go along with a peaceful vibe, Feng Shui it up!

The energy flow in the bedroom should be relaxing. Your bedroom should not breed negative energy if you want to sleep well. To start, don’t block natural light sources, use soothing and relaxing colors throughout the room like muted greens, greys, light blues, nothing too bright. Also, evenly distribute your furniture so one wall isn’t too furniture heavy. If your furniture set up feels wrong, rearrange until it feels good for you!

10. Make Lists.

For me, the one thing that keeps me up most at night is needing to do something in the morning, but getting scared I’m going to forget what I was supposed to do. Keep a notepad by your bed and write it down. That way, when you can’t get these tasks off your mind at night, just grab your notepad, write it down, and fall asleep!

Remember, everyone’s body is different, everyone’s body has different needs, and these tips may not work for you! If you have trouble sleeping, it won’t hurt to give them a try! My biggest advice though is to stop listening to “experts” and listen to your body. It knows what it needs. Experiment, try different solutions and see what works for you!

What are your best tips for getting a good night’s sleep? Let me know below!

October 21, 2020 · Leave a Comment

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HI EVERYONE!

I’m Sarena


I’m a Northern Virginia based Integrative Nutrition Coach, a Toxin Free Lifestyle enthusiast, a dancer, and a dog mom to my sweet girl, Miss Cammie.

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simply.sarena

So many women suffer every month from debilitating So many women suffer every month from debilitating period cramps. The conventional way of treating them actually makes the problem worse!

❌Birth Control covers up the symptoms because you don’t get a real period. Meanwhile, whatever is causing the cramps in the first place is still going on in the body and probably getting worse! Birth Control does not treat cramps…it only hides the problem!

❌Ibuprofen may help in a pinch but it doesn’t treat what is actually causing the cramps in the first place. Also, ibuprofen is really bad for gut health (and poor gut health could also be a cause of cramps) so you could be making the problem worse!

❌A lot of women turn to junk food on their period however, junk food is inflammatory so if your cramps are caused by inflammation, you could be making the problem worse! If you’re craving chocolate, you probably need magnesium, so if you’re going to eat it, eat good quality DARK chocolate! 

The biggest favor you can do yourself is listen to your body and figure out what is causing the issues in the first place! The answer is different for everyone and there is no one size fits all solution!

Feel free to DM me if you need any support! 

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#womenshealth #periodcramps #periodcrampsrelief #nontoxicliving #lowtoxlife #lowtoxliving #hormonehealth #hormonehealthcoach #womenshormones #hormonal #hormonalimbalance #hormonalimbalances #nutritionforhormones #nutritioncoach #healthandnutrition #holistichealth #holistichealthtips #periodtips #periodproblems #periodpositive #periodpain
Sugar gets such a bad reputation, but not all suga Sugar gets such a bad reputation, but not all sugar is bad!!!

Natural sugar is necessary because it gives us energy! You can find natural sugar in fruits, vegetables, and sweeteners like raw honey, pure maple syrup, dates, coconut sugar, and more.

Watch out for sneaky sugars in processed food as they cause blood sugar spikes which gives us that instant energy but we crash. It also causes type 2 diabetes and insulin issues. 

When you’re reading the ingredient label on food, watch out for different (not so obvious) names for sugar. 

Just because something says 12g of sugar doesn’t mean that 12g is bad sugar…which is why you always need to check the ingredient label for the source of the sugar!

Also, people think Stevia is healthier which isn’t necessarily the case. Stevia is highly processed and should only be consumed occasionally unless you’re consuming stevia in its purest form! 

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#addedsugar #naturalsugar #stevia #holistichealth #holisticnutrition #sneakysugar #ingredientlabels #ingredientsmatter #lowtoxlifestyle #lowtoxdiet #sugarfree #sugarfreediet #sugarfreelifestyle #nontoxicliving #healthyeatinghabits #healthyeatingtips #sugartips #nutritioncoaching #nutritionfacts #nutritiontip
Birth Control does NOT cure a hormone imbalance!!! Birth Control does NOT cure a hormone imbalance!!! Birth Control hides the symptoms of a hormone imbalance, meanwhile the problem is getting worse.

A lot of women struggle with severe symptoms when they come off birth control because they never addressed the underlying cause of their hormone imbalance.

If you are struggling with hormonal acne, period cramps, severe PMS, mood swings, etc. and you think birth control is going to fix the problem, it will not!

There are a lot of factors that can cause a hormone imbalance from our diet, to hormone disrupting chemicals in our daily products, to external factors like stress, lack of sleep, etc. that can throw our hormones out of whack!

If you need support with your hormones, feel free to DM me!

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#hormonehealth #hormonehealthcoach #lowtoxlife #lowtoxlifestyle #crunchyblogger #holistichealthcoach #holistichealthandwellness #womenshealth #womenshealthmatters #womenshealthtips #womenshormonehealth #birthcontrolproblems #birthcontrolpills #birthcontrol #holistichealthcoaching #naturallivingideas #naturallifestyle #naturallivingtips #healthtipsforwomen #pcoslifestyle #hormoneimbalance #hormoneimbalances
Our bodies and hormones are so complex! If you’r Our bodies and hormones are so complex! If you’re eating right, limiting toxin exposure, and still can’t seem to get your hormones under control, it could be a different lifestyle factor coming into play!

We are not men, we do not have the same 24 hour hormone cycle that men have.

We have different needs for different times during the month! Being in tune with your body and doing what it needs at that time is so important!

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#hormonehealth #womenshealth #womenshormones #holistichealthandwellness #lowtoxlifestyle #toxinfreeliving #healthandwellnesscoach #healthandwellnesstips #birthcontrolproblems #birthcontrol #regulatehormonesnaturally #hormoneimbalance #womenslifestyle
These are foods that have been marketed to be heal These are foods that have been marketed to be healthy, but they’re not. There’s so many other actually healthy foods you could eat that are much more satisfying than these. Keep reading for why these aren’t the best options!

❌Whole Wheat Bread: This one comes down to the ingredients. One popular whole wheat bread contains Soybean Oil, Soy Lecithin, and Natural Flavors. Also because I have a gluten sensitivity, eating slices of any bread is a no for me!

❌Cereal: So many cereal’s are full of sugar and synthetic vitamins which are not properly absorbed by our bodies, not to mention artificial colors and flavors. Also, a lot of cereal has extremely high levels of glyphosate! Not a great way to start your day.

❌Flavored Yogurt: Any yogurt except plain yogurt has a lot of sugar. You’ll also find natural flavors and gums in some popular brands. Natural flavors is an easy way for companies to not disclose all ingredients and gums can cause digestive issues. In my opinion, you may as well have a bowl of ice cream and enjoy it than try to be “healthy” with flavored yogurt.

❌Farmed Salmon: You may think you’re making a healthy choice by choosing salmon however, farmed salmon should be avoided as it is basically big agricultures version of salmon. It is bred in crammed cages, fed an unnatural diet of fish meal & animal by products, and they are full of pesticides and antibiotics 🤢

❌Granola Bars: Granola bars are full of a lot of sugar including corn syrup. You may also find soybean oil or canola oil which are inflammatory, and natural flavors. You’re better off baking some cookies and knowing exactly what you’re putting in the cookies. 

Did any of these surprise you?? Let me know in the comments! 

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#healthyeatinghabits #unhealthyfood #lowtox #lowtoxlife #crunchygirl #holisticnutritioncoach #iinhealthcoach #iinalumni #iingrad #toxinfreeliving #nutritiontips #nutritionfacts #eathealthybehealthy #healthychoices #foodismedicine #dontbefooled #biggovsucks #biggovermentsucks #healyourselfnaturally #healyourselfwithfood
I’ve had so many women reach out to me lately ab I’ve had so many women reach out to me lately about wanting to get off birth control, but they’re scared how it will effect their body.

The truth is, if you got on birth control for bad period cramps, hormonal acne, irregular periods, etc., birth control was covering up the problem…not fixing it!

When you go off birth control, you’ll probably find you’ll have the same problems of not worse.

That’s why balancing your hormones is so important when coming off birth control!

These 3 tips are a great place to start! There are so many different things you can do to get your hormones in check. 

Follow for more holistic health & nutrition tips!

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#postbirthcontrolsyndrome #getoffbirthcontrol #hormonehealth #hormonehealthcoach #saynotobirthcontrol #womenshealthcoach #womenshealthmatters #womenshealthtips #womenshealthandwellness #womenshealthadvocate
✨Make sure you save this recipe for later!✨ T ✨Make sure you save this recipe for later!✨

These are the BEST healthy peanut butter chocolate chip cookies 🍪 

Recipe: 

1 egg
1 cup of peanut butter
1/2 cup coconut sugar
1/4 cup ground flaxseed
1/2 tsp aluminum free baking powder
3/4 cup dark chocolate chips (make sure you check the ingredient label and only use clean chocolate chips!)

Bake at 350 degrees Fahrenheit for 8-10 minutes!

Let me know if you give these a try! 

#healthydessertrecipes #glutenfreecookies #refinedsugarfree #bakingreel #holisticnutrition #hormonefriendly #womenshealth #womenshormones
It’s still January for a few more days! Last y It’s still January for a few more days! 

Last year, I did a lot that wasn’t working for me. I got so stuck in my routines, I was saying “yes” to everything, even if I didn’t want to, because I didn’t want to offend anyone.

This year, I’m only doing things that light me up and that are in alignment with my goals 💕✨

Health isn’t just about what we eat and the products we use, it’s also about how everything else in our life makes us feel and effects our physical health.

At the end of 2022, I realized I needed to make a change when I was starting to get headaches almost daily again. I had also spent soooo much money it makes me sick thinking about it.

No more! I’m putting myself and my goals first this year! 

#newyearnewme #2023goals #freshstart #holistichealth #holisticwellnesscoach
I ALWAYS have these 5 tea’s on hand 🍵 Green I ALWAYS have these 5 tea’s on hand 🍵

Green Tea: Contains caffeine so it gives me energy. Green Tea is also high in antioxidants!

Echinacea Tea: Has immune supporting properties. It’s even known to shorten symptoms of colds and the flu!

Dandelion Tea: This tea is a powerful liver detox! It also has anti-inflammatory properties.

Raspberry Leaf Tea: This tea is great for a woman’s cycle. It’s high in magnesium and vitamin B6 so it helps relieve PMS symptoms and helps regulate hormones.

Chaga Tea: Chaga is the king of medicinal mushrooms. It’s full of antioxidants and has anti-inflammatory properties. It helps regulate blood sugar and blood pressure, it boosts the immune system, and it may even slow the growth of c**cer cells. Literally the KING! 

My favorite brands of tea are @yogitea, @tradmedicinals, and @numiorganictea. These brands have organic teas and their tea bags are plastic free!
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