You've tried all the usual sleep hacks.
Blue light blockers. Magnesium. Herbal teas.
But if your hormones are out of sync, no amount of lavender or white noise will help.
Your body needs a different kind of nighttime routine.
Here's what I actually recommend to my patients:
🌿 Stop eating 2-3 hours before bed to avoid blood sugar dips overnight.
🛁 Take magnesium + a warm shower. This sets in motion the natural temperature drop your body needs to initiate sleep.
📱 Set a "reverse alarm" - not an alarm to wake up, but to start winding down (no email-checking past 8 PM!). My phone goes fully into "sleep" at 9:30pm and basically becomes as entertaining as a 3 in. black and white TV with no sound.
🛌 If you're waking up at 3 AM, try adding more protein at dinner. Low blood sugar triggers cortisol spikes at night.
When you support your body the right way, sleep happens naturally.
Looking for more support to sleep naturally? Reset your body's natural rhythm in 7 days with my 7 Day Circadian Code course so you can wake up with energy, sleep deeper, stabilize your mood, and support your hormones…naturally.
To your everlasting health,
Dr. Tracy
