Episode 3 – 8 Tips for The Best Sleep Ever

What’s your routine before going to bed? If you don’t have one yet, it’s about time we create one for you! Sleep has been the number one thing on my get-healthy list over the past year, so perk up your ears as I share with you some of my best tips for the best sleep ever.

Tune into  iTunes or Stitcher here:



In this episode you will learn:

  • Why do you need some kind of routine before going to sleep?
  • What is melatonin and what does it do?
  • How can you optimize your sleep and get the best sleep ever?

3 Key Takeaways:

  • It’s so important that we create a nighttime ritual because our bodies really crave routine.
  • We are very connected to the sun and the moon, which is why our hormones, specifically cortisol and melatonin, mimic the rhythms of light and dark.
  • One of the ways that you can optimize your sleep while you are awake is to expose yourself to sufficient sunlight during the day.

Action Steps:

  • Eat your last meal at least three hours before bed.
  • Turn the lights down low and avoid the blue light coming from your computer, TV, or cell phone at least an hour before going to bed.
  • Overhaul your bedroom and create a space that is conducive to sleep.
  • Soak in the tub before going to bed.
  • Avoid stimulants. This means no coffee after 2 pm or late in the day.
  • Have sex before going to sleep.
  • Go to bed before 11 PM.
  • Have a digital detox.


Samantha said:

  • “Getting outside is really going to be essential to getting good quality sleep.”
  • “Sleep is so important for overall health so you really want to make sure that you are creating a relaxing environment that will aid in the best sleep ever.”


Thanks for listening!

I would love to hear from you! Find me over on Instagram, @holisticwellnessfoodie, or come hang out with me in my Holistic Wellness private community on Facebook. Subscribe to this podcast on iTunes and leave me a review, and let me know how you’re liking the podcast!


Products mentioned in the episode:

TrueDark Glasses

Water Clock


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By | 2018-05-18T10:15:56+00:00 May 15th, 2018|0 Comments

About the Author:

Samantha Gladish is a Registered Holistic Nutritionist, Weight Loss Coach & Hormone Fixer-Upper. She is the founder of HolisticWellness.ca; a website dedicated to helping women lose weight and balance their hormones with delicious food. Samantha coaches and supports women from around the world on natural beauty care, holistic health and nutrition. Her philosophy is that through changing the way we eat, think, move and care for our bodies, we can heal ourselves and live a life of more power and possibility. Her passion for business is an extension of her work as a Health Coach. Samantha speaks internationally on all things health, wellness and entrepreneurship and in her spare time, you can find her baking up delicious health-ified treats in her kitchen.