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The 5 Keys to Sleeping Well




Everything you do affects your sleep: what you eat, how you think, your habits, etc.

That’s why I look at everything in your life that is affecting your sleep in a holistic way.

Reed Ravis, founder of Functional Diagnostic Nutrition where I got my certification, came up with the 5 foundations of healing that I follow called D.R.E.S.S. for Health Success ®.

D= Diet

Diet is the most important part of health. Many people tell me that they eat “healthy.” But there’s more to it than just eating organic and avoiding processed foods.

If you aren’t sleeping, it’s crucial to lower inflammation from what you’re eating. You can do this by:

  • eating an anti-inflammatory diet

  • keeping your blood sugar levels steady

  • avoiding foods you’re sensitive to

  • eating the correct balance of fat, protein, and carbs for your metabolic type

  • Consuming animal foods, especially fat-soluble vitamins, to support healthy hormones and neurotransmitters

I help my clients find their optimal diet during the healing process while we work together and after when they’re back to “normal.”

R= Rest

My specialty is sleep so of course, I look at the foundations of sleep. I go over what to do the hour before bed, how to design your sleep environment for optimal sleep, and what to do when you can’t sleep.


There’s more to good sleep than these things though. If you can’t sleep, you’ve probably already tried all of these basic tips. That’s why I dive deeper into what’s keeping you awake at night with lab testing. It’s probably not Netflix that’s sabotaging your sleep.

E= Exercise

Our bodies are meant to move. You can’t be healthy without some form of exercise. But running and HIIT isn't for everyone, especially those who aren’t sleeping. I give my clients a fun movement plan that works for them based on their test results and preferences.

S= Stress

Stress is the root of all health and sleep problems. Our bodies are great at dealing with acute stress. But they can’t handle chronic, ongoing stress forever without breaking down.

There’s stress in the mind:

  • Rushing around

  • Worrying about money, kids, the world, etc.

  • Trauma

  • Unhappy relationships

  • Anxiety about sleep

I find the root of what’s stressing out my clients and help them either change it, see it differently, or get the help they need so that it doesn’t continue to affect their health.

There’s also stress in the body that you may not know about:

All of these imbalances create additional stress and keep you awake at night. You’ve got to find out which systems in your body aren’t functioning properly and work on correcting them to sleep normally.

S= Supplements

I recommend supplements in the short-term to help your body get back in balance and make up for nutrient deficiencies. I don’t want my clients to take supplements forever though!

If you’ve been trying different supplements and nothing helps, there are 2 reasons why:

  1. Just taking supplements alone won’t help if the systems in your body aren’t working properly. Diet, exercise, and stress are even more important than supplements. For example, if you take a pill to lower inflammation but you don’t find out what's causing inflammation, you aren’t getting to the root of the problem.

  2. You’re guessing. Without lab testing, you have no idea what your body needs. You’re just throwing spaghetti at the wall to see what sticks.

The only way to start sleeping better is to look at your lifestyle and health in a holistic way. Your mind and body and all the systems in your body are connected.

The only way to find out what’s hidden in your body that’s keeping you awake is to do functional lab testing. Basic doctors’ blood work doesn’t dive deep enough.

The only way to uncover your mental blocks is to work with someone who can coach you. That’s what I do.

The path to better sleep is simple:

  1. Find out what’s keeping you awake in your body and your mind

  2. Follow a step-by-step plan to correct them

This is what I do for my clients. Book a call with me to learn how I can help you improve your sleep so you can truly enjoy your life.


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