With nearly eight billion people living side-by-side on this planet, finding common ground can often feel like an uphill battle. Whether we’re clashing over heated political debates, differing religious perspectives, or even something as lighthearted as our favorite pizza toppings (sorry pineapple lovers—we’ll save that topic for another day), the reality is that many conversations end with a polite “let’s agree to disagree.”
However, one issue resonates with many of us, 35 percent of Americans to be exact: insomnia or difficulties in getting restorative sleep. If you’ve ever spent a night tossing and turning, worrying about the day to come, sweltering in an uncomfortably warm room, or simply staring at the clock as the minutes drag on, you’re not alone. Poor sleep doesn’t just spoil your night; it can wreak havoc on your day, leaving you to feel groggy and irritable.
In a revealing episode of *Plant-Based*, herbal expert Rachelle Robinett—a certified herbalist and founder of Supernatural—shares insights into her daily routine designed to help her unwind and prepare for deep, restful slumber. It might surprise you to know that her sleep ritual begins the very moment she gets out of bed each morning.
By incorporating some of Robinett’s favorite herbal remedies and mindful practices, you can pave your way toward experiencing uninterrupted sleep, allowing for a more energized and positive day ahead. If you’re curious about the best herbal solutions and supplements that Robinett recommends for achieving a blissful night’s sleep, be sure to check out the full episode!
What exactly is good “sleep hygiene”?
You may have unwound with a cup of soothing chamomile tea or perhaps skimmed through a relaxing meditation before crawling under the covers, but Robinett underscores the importance of establishing solid sleep hygiene that begins as soon as you wake up. “One of the most common concerns I hear from people is about their disrupted sleep,” she shares. Having engaged with countless individuals struggling with insomnia, Robinett has meticulously researched the best herbal remedies to enhance sleep quality.
“Sleep hygiene is a term we use that includes all the practices that contribute to a restful night’s sleep,” she explains. “I always encourage people to start their sleep practices at the beginning of the day. It’s truly a holistic approach.”
What are the four key phases you can navigate throughout your day to facilitate restful sleep?
Robinett organizes her day into four distinct phases: morning, happy hour, sunset, and evening. Each phase serves a particular purpose and harnesses specific practices and herbal aids to prepare your body for a night of restful slumber.
1. **Morning**
Robinett emphasizes the importance of syncing your body’s natural circadian rhythm with the sunlight around you. Simply stepping outside for just a few minutes can drastically improve your melatonin production for the night ahead. “Just a brief moment in natural daylight can really set the tone for your sleep,” she advises.
2. **Happy Hour**
After soaking up those sun rays and completing the day-to-day hustle, Robinett turns her attention to late afternoon—what she terms “happy hour” (and sadly, it has nothing to do with cheap cocktails!). During this time, she recommends avoiding stimulants such as caffeine or anything that might keep your mind racing, allowing your body to shift gears into a more relaxed state. She also encourages mindfulness about physical stress signals, offering insights into how herbal remedies can effectively enhance sleep quality.
3. **Sunset**
As the sun begins to dip below the horizon, Robinett shares some of her favorite herbs that calm the nervous system, such as ashwagandha, chamomile, and lemon balm. Preparing your body for nighttime involves simple yet effective steps like taking in the sunset, dimming indoor lights, and steering clear of blue light from screens, which can mess with your melatonin levels.
4. **Evening**
Once darkness sets in, Robinett ensures her surroundings are soothing and conducive to sleep, then delves into natural herbal sedatives. In the episode, she discusses various herbal options that can prevent long nights of restless tossing and turning, from kava-and-hemp-infused tinctures to calming amino acid supplements. Can you feel your eyelids growing heavy yet?
So, whether you’re struggling with night after night of restless sleep or looking to fine-tune your sleep routine, remember that a little daylight and the right practices can make a world of difference in your overall rest.
