Shop Lisa’s Story
In our fast-paced lives, deep, quality sleep is often the first casualty. Late-night scrolling, 24/7 work emails, and inconsistent routines can leave us tossing and turning, struggling to quiet the mind. Yet sleep isn’t just a nightly ritual; it’s a cornerstone of our physical and mental health. The more we research sleep, the more we learn about the pivotal role it plays in all the body’s systems and even longevity.
The good news is there are very real science-backed steps you can take to reclaim deep, rejuvenating sleep and support your physical, emotional, and mental health.
The Importance of Quality Sleep
“Sleep isn’t just about feeling rested,” explains nutritionist Dana James, “it’s foundational to immune regulation, cognitive function, and hormonal health.” Poor sleep can disrupt your body’s natural rhythms, leading to increased cortisol levels, erratic glucose regulation, and increased cravings for highly palatable foods. Over time, these disruptions can impact everything from mood to weight and immune resilience.
James asserts that ”better quality sleep involves creating the right environment—internally and externally—to allow your body to repair and rejuvenate. This is the time when the mitochondria and brain restore themselves. It’s when your glymphatic and lymphatic systems are the most active for waste removal. The glymphatic system is how the brain flushes out toxins.
What Happens When We Don’t Sleep Well
When you consistently struggle with sleep, your body and mind - and soul - pay the price. Common effects of poor-quality sleep include:
- Impaired Cognitive Function: Trouble concentrating, memory lapses, and slower decision-making.
- Hormonal Imbalances: Disrupted cortisol and melatonin levels, making it harder to relax at night and wake up refreshed. Growth hormone is also reduced.
- Weakened Immunity: Shortened sleep increases cytokines and slows lymphatic and glymphatic waste clearance.
- Metabolic Dysregulation: The body becomes more sensitive to glucose fluctuations, and over the long term, it can contribute to insulin resistance as well as weight gain.
Thankfully, even small changes to your routine can lead to noticeable improvements in your sleep— almost overnight.
Dana James’ Reset Tips for Better Sleep
So how exactly are we revamping our sleep hygiene for deeper rest and better health? Drawing from her expertise in functional medicine and cognitive behavioral therapy, below James offers a comprehensive reset strategy to reset your sleep and restore your body’s natural rhythm:
- Light Exposure - “Your body’s circadian rhythm is deeply influenced by light,” says James. “Get morning sunlight within an hour of waking to signal to your brain that it’s time to be alert.” In the evening, dim the lights and avoid blue light from screens to support melatonin production.
- Sleep-Promoting Nutrition - Avoid heavy, rich meals late at night, as they can disrupt digestion and interfere with restful sleep. Aim to eat at least two hours before you go to bed. James also suggests including foods that contain the mineral magnesium to help promote a more restful sleep. “Leafy greens and cruciferous vegetables are rich in magnesium, which can help with a deeper level of sleep,” she notes.
- Wind-Down Routine - Establish a calming pre-sleep ritual. “This might include a warm bath, gentle stretching, belly breathing, and herbal teas like chamomile or lemongrass tea.” James advises. She emphasizes the importance of consistency, as repetitive habits signal to your brain that it’s time to wind down.
- Caffeine and Alcohol Awareness - “Caffeine has a half-life of about six hours,” James explains, “which means your afternoon cup of coffee could still be affecting you at bedtime.” Similarly, while alcohol may make you feel sleepy initially, it can completely disrupt your sleep cycles.
- Reset Your Stress Response - Stress and sleep are intricately linked. James recommends mindfulness practices, such as meditation, a calming breath practice or jounrally, to help neutralize an overactive mind. “Writing down your thoughts before bed can offload mental clutter, making it easier to fall asleep.”
The Role of a Reset in Restoring Sleep
A full-body reset is another great tool to incorporate to recalibrate your system. “When your body is properly nourished, you won’t experience a hypoglycemic drop during your sleep. This is often the cause behind 3 am waking. Your blood glucose will be more regulated to promote a more restorative sleep,” James says. A reset that uses nutrient-dense and easily digestible foods can help promote a deeper level of sleep, thereby reducing inflammation, balancing blood sugar, and supporting hormonal health—all critical factors for better living.
Sample Reset Evening Routine
To optimize your evening for deep rest, James recommends the following:
- 7:00 PM: Enjoy a light, nutrient-rich dinner, focusing on foods that are rich in protein, greens, and fiber
- 8:00 PM: Power down screens and engage in relaxing activities, like reading or journaling.
- 8:30 PM: Take a warm bath or practice gentle stretching to signal your body that it’s time to unwind.
- 9:00 PM: Sip on a calming herbal tea, such as Kroma’s Calming Botanical Tea.
- 10:00 PM: Settle into bed and practice deep breathing or a guided meditation to ease into sleep.
Moving Forward
"Sleep is when your body heals and repairs," James reminds us. "When you prioritize quality sleep, you give yourself the gift of resilience, clarity, and vibrant health." By implementing these strategies and supporting your body with proper nutrition your relationship to sleep - and health - will transform.
Ready to reset your sleep? Explore Kroma’s 5-Day Reset and discover how nourishing your body can transform your nights—and your days.