Sleep Yourself Well Tonight



Could sleep be the missing piece in your health equation?

Believe it or not, it could be. In our chaotic busy world, many of us get in a few hours of sleep to get more hours of work. We hustle all day long but never give ourselves enough time to recover, maybe not even the right type of recovery. Our bedrooms have become an extension of our office space, eyes stuck on the screens, lights popping out of every corner of the room. We’ve truly forgotten the importance of sleep.

Good sleep inevitably helps improve your quality of life. The benefits of quality sleep include:

Increased energy and productivity, strengthened immune system, heightened alertness, focus, and creativity, improved mood by reducing anxiety, irritability, and mental exhaustion.

So if you’re looking forward to improve your health through better sleep consider the following lifestyle changes: 


A well-balanced diet with a rich variety of foods will definitely impact your energy levels and help you shy away from stimulants to keep you going. Some foods actually contain melatonin (the hormone that helps you control your sleep-wake cycle) or melatonin inducing substances. A few are cherries, pistachios, bananas and goji berries.

Did you know that just one night of sleep deprivation radically suppresses your satiety hormone leptin and your cravings will just kick in the next day!


Your bedroom should be your sanctuary this is why you might want to:

Declutter every once in a while: remove all unnecessary items to keep the good energy flowing.

Keep the lights out: this is very important for melatonin production.

Remove all electronics or blue light emitting devices (cellphone, laptop, TV..)

Day and Night Routines

Studies show that getting even a few minutes of sunlight exposure in the morning can help you sleep better at night. Even better so if you can workout in the morning rather than at night.

Many of us are attached to our morning routines so why not create a bedtime one!


Self-care can manifest in different ways, it might be taking that salt bath, putting on that natural face mask that’ll keep your skin glowing or even diffusing your favorite essential oils, anything that’ll feel rewarding after a long day.


I believe there’s no right way to meditate. Breathing meditation, guided meditation, coloring mandalas, listening to calm music and journaling are all great to clear up your mind before bed. 

Wishing you better night sleep and sweet dreams!



Christina Zakhem | @balancewithtina

Christina is a Holistic Health and Nutrition Coach as well as a Culinary Wellness Professional in training. She completed Health Coach certification at the Institute for Integrative Nutrition where she was equipped with the latest cutting-edge knowledge in holistic nutrition and lifestyle coaching. Her approach to health embodies different aspects of life that impact ones health with an emphasis on bio-individual needs. She co-creates with her clients individualized programs to help them reach their health and wellness goals and create long lasting lifestyle changes. Christina also specializes in plant-based cooking and pastry work and is pursuing a culinary certification in that.

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