Family life, social life and professional life are a few of the many factors that can lead to sleep deprivation. Many of us wear many hats and play various roles. We are providers, nurturers, caterers, givers and bosses. But we often forget to be human and take care of ourselves.

According to the National Sleep Foundation, 45 percent of Americans are sleep deprived and people who have an insufficient sleep pattern are less healthy and 60 percent less likely to reach long-term and short-term goals. To be healthy and create dope things, you NEED sleep.

For a good night’s rest, try these holistic tips:

1. Leave work at the office

No checking emails. The bedroom is for sleeping and boo-loving (by the way, a sexy encounter is the ultimate sleeping aid – when it’s done right. Ha!).

2. Remove clutter

Clean your space both mentally and literally. Clear your mind of anxious thoughts. Clean your room. It’s is extremely difficult to relax in clutter.

3. Comfort is EVERYTHING

Make sure temperature and lighting settings are comfy in the bedroom. Your pillows should be a medium balance of firm and soft. Your head should always be slightly elevated, even when lying on your side. Sleep ergonomics are important. Try sleeping on your back with a bolster or knee lift wedge, rested under your knees.

4. Increase light exposure during the day.

When weather permits, go outside and enjoy the sun as much as possible.

5. Avoid watching TV or discussing intense issues while in bed.

Instead, pray, read, or journal before bedtime.

6. Avoid sugary caffeinated drinks before turning in for bed.

Try to have your final cup off coffee before mid-afternoon.

7. Hot chamomile tea without sugar is always a good idea.

8. Avoid long naps during the day.

If you do nap, don’t sleep for more than 25 minutes.

9. Try yoga or other forms of meditation and relaxation modalities, such as getting massages regularly.

10. Massage a few drops of lavender or valerian essential oil on your temples before going to bed.

11. Sprinkle a few drops of lavender oil inside your pillowcase.

12. Use an aromatherapy diffuser to waft the scent throughout your bedroom.

13. Celery is also useful in the treatment of insomnia.

Celery juice mixed with a tablespoon of honey makes a delightful drink.

14. Pumpkin, sesame and sunflower seeds all contain L-tryptophan, a substance the body uses to convert to the calming neurotransmitter serotonin.

Try nibbling on a handful of seeds nightly 30 minutes before bedtime.

15. Melatonin is useful in the treatment of insomnia.

You can get it naturally from adding plant-based foods to your diet — bananas, pears, cherries, leafy greens and nuts, for example. You can also purchase melatonin in supplement form. Always consult your physician before taking new supplements.

If you have severe insomnia, consult with a licensed physician or therapist because it can be a symptom of a more serious issue.

What are some of your sleepy time tips and tricks? Let us know in the comments below!

Coach P. is a comic book reading, lipstick wearing, fitness pushing, holistic wellness  coach. To learn more about Coach P. visit

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