How to Get Better Sleep (even if you’ve tried most things!)

by Body + Health2 comments

This blog post is Part 2 of How to Boost Your Immune System. Did you miss Part 1? Click here to catch up quickly on Ways 1 to 4.

Drumroll, please –> Way #5

How to Get Better Sleep

You’ve probably heard the saying that not getting enough sleep is the new smoking?

Sleep is hugely important because our body repairs, heals, and regenerates at night — we literally get a complete reset every morning.

But if we’re not getting enough sleep, it can cause a whole cascade of issues for our body.

It’s harder to think, we’re more emotional, over-reactive, and hungrier — which can lead to overeating. And our immune system can weaken, causing us to get sick more easily.

Many people aren’t sleeping well right now because of extra worry, anxiety, or being out of a normal routine. But even pre-COVID, sleep has been a major issue.

Here are my favorite unique strategies that I’ve used over the years — that you may not have heard of before — that I hope will help you too.


Create a ritual that you enjoy once in bed — so that you will look forward to bedtime. It could be reading, journaling, lighting a candle…or laughing with your partner. (Or whatever you were thinking instead — that’s good too ;-)

Why? Often times we don’t want to go to bed because we’re doing something that feels more fun — watching a movie, finishing work (not necessarily fun, but feels good to get off our list), or scrolling mindlessly on our phone — all can seem more interesting than hitting the sack.

But if you have something to look forward to — you’re more likely to go to bed, and earlier — and the amount of sleep you get before midnight is crucial.

This will also help relax you, which is usually the #1 reason why we can’t fall asleep — we’re too wound up.

Peter, my partner is a night owl and gets his second wind at night, so I frequently say to him, “let’s go to bed and laugh!” It’s kind of an odd thing to say, but it works…and gets us both in the mood to get ready for bed quickly, and helps us both relax.


Declare a no worry zone in the evening or after a certain time — ie 7pm. Tell yourself you’re not allowed to worry… until 9am tomorrow — then you can have at it :) This is really important for me, as I tend to obsess at night.

I’m tired, it’s the end of the day and everything seems worse than it is at night — so it’s the last time I should be trying to figure anything out. I’ve learned that what I think/feel at night when I’m tired, is NOT the truth, or even near reality…and I can’t sleep if I’m hashing things out in my head.

This is key to learning how to get better sleep: Let it go for the evening hours. In the morning you’ll wake up so much more energized, resourceful…and you might even have the answer because you have given it space.


Anything you eat after 7pm, your body will digest all night. You won’t sleep well and your body won’t be able to focus on what it’s meant to at night — heal, rejuvenate, and restore. Raw veggies and herbal tea are fine, or even a very clean smoothie that’s easy to digest (if you are absolutely starving).

But at least 80% of the time, don’t eat or drink alcohol after 7pm — this is one of the best tips for sleep, but also for weight management and anti-aging.

I’ve used this strategy for myself and my clients for almost 20 years — and it’s one of my absolute favorite health habits — and it’s a much easier, more sane way to approach intermittent fasting. (You’re actually fasting from 7pm until 7am — or whenever you eat breakfast).


I learned this from living in Bali over the past decade. I LOVE sleeping with our doors open in Bali where indoor-outdoor living is part of the magic. However, there are so many noises — geckos, ducks, bullfrogs, and even Balinese ceremonies throughout the night — which can make it really hard to sleep.

I bought some inexpensive silicone earplugs (mold right into your ear) from the chemist and voila — heaven. I now travel with them everywhere and have extras on our bedside tables in our homes. You never know where it might be noisy (hotel, in-law’s house), but if you can’t sleep, having complete silence in your ears magically helps you fall asleep.


I stay far away from sleep medications as I don’t want the ingredients in my body or the side effects.

Melatonin, on the other hand, is completely natural and also has anti-aging benefits — without any negative effects.

We produce less melatonin as we age and when exposed to blue light (smartphone, computer screens, and artificial lights) — which we all do on a daily basis. So a melatonin product can be very helpful for regulating sleep and replenishing melatonin in our bodies.

Make sure you use the highest quality melatonin (this goes for all supplements and anything you are ingesting or putting on your body).

I’ve used USANA’s Melatonin (called Pure Rest) for years as I trust their ingredients, potency and efficacy.

They’re chewable, sugar-free, tiny capsules that taste like an orange tic-tac…not only do I fall asleep easily after chewing them, but I love the taste — it’s like a little candy treat, but without the sugar.


THIS is truly a game-changer — for sleep and for our lives. I’ve talked a lot about this particular gratitude practice that I first learned at Vysion Quest Retreats — b/c it’s effective on so many levels.

Gratitude is so powerful

Especially right before we go to sleep.

Why? It puts you into a relaxed, non-resistant state — which naturally helps you fall asleep.

What we think about right before we go to sleep is hugely important. These thoughts are what our dreams are made of — AND these thoughts also go straight into our subconscious.

The more we fill our minds and emotions with what we want and are grateful for (opposed to thoughts of worry, mainstream media, or fear), the better we will sleep — and the better our lives will work.

Do this by yourself, or with your partner, or with your kids too (they love it!). Count off what you are grateful for on your fingers, one by one. You’ll probably fall asleep WAY before you hit #10 — I always do.

Over to You:

  • Which of the 6 Ways on How to Get Better Sleep is the most helpful for you?
  • What is your favorite way to fall asleep that you think might help someone else?

As always, the best part of blogging is the conversation afterward — your comments help and inspire others and I love interacting with all of you.

Lots of love,

Carmen xo

PS. Have you seen my new, FREE 4 Part Video Series — The Art of Soulful Enrollment? Check it out here — designed for Network Marketers who want build a successful business with SOUL — all delivered straight into your inbox!

Read More from the Soul Know blog

Sign up for Carmen's Business + Lifestyle Tips Straight To Your Inbox.

Start earning a
lucrative income
with your
Network Marketing
business in 1 year


From the rice fields
of Bali, the wellness spa
at Sanoviv, or the beaches
of Tulum, accompany me on
a very special adventure
this year.


Get Social With Carmen