What would better quality sleep do for you long term? Not just hitting the snooze button and staying in bed, but getting the deep rejuvenating sleep you need. The type of sleep where you wake up before your alarm clock, feeling anew and ready to move through the day with a purpose. Even if that seems like a far fetched idea right now, it is possible and is a good target to aim towards for if you want to create an easeful ride through life. 

How well do you sleep?

First I want to note that there is a difference between sleeping more and sleeping better. Remember that quality over quantity thing that comes up every so often? Today there is an alarming number of prescribed sleep meds out there and according to the CDC, lack of sleep is associated with twenty percent of auto accidents. Statistically, 1/3 of adults in the USA don’t get enough sleep. It’s very likely you or someone you know isn’t getting the sleep needed to feel good. Yikes! This is why you need to design an evening routine to help you starting sleeping better tonight. More on that later.

The body’s wisdom

During sleep your body is far from lazy and non-productive. This is the time when your body begins to recover from everyday living. It is so fascinating, the complexity of processes going on without any management or conscious control. These processes include the production of growth hormone for repair tissue, transforming fat soluble toxins into water soluble toxins to be urinated out when you wake up and hydrate. This is undoubtedly the innate intelligence you could be using to support your life’s journey. When you learn how to utilize and support this wisdom of the body as the ancient yogis did, deep states of vitality are experienced. This is when the aging process can become a path of refinement and regeneration rather than a path of disease and degeneration.

Quality sleep for the body and mind

Who doesn’t like to feel well rested. Physically, sleep is understood to help with blood pressure, weight management, glucose metabolism, inflammation and to much to list here. Mentally, sleep is shown to improve cognitive function, mood and reduce stress. The mind and body are two sides of the same coin. Although often separated, they are interconnected parts of the human experience. At least they can be. And with good sleep hygiene both are nurtured, which fosters healthy aging. This is important because it will help you show up for your work, ready to engage in your fullest potential.

Sleep better not longer

Your sleep is affected by what and when you eat, exercise, and your routines. The bottom line is that good quality sleep is critical for your health so it is important to learn and implement, yes that means taking action, on the behaviors that support your sleep. What I have noticed with my own routines is that I sleep better when I design my evening to support sleep. Do you wish you could experience higher quality sleep? Here are a few things to implement that will help you start sleeping better.

  • Be consistent with your bedtime. Even on the weekends.
  • Eat a lighter, earlier dinner and close your kitchen after dinner.
  • Stop consuming alcohol 3 – 4 hours before bed.
  • Make your room as dark as you can. Yes even a little light disrupts your bodies ability to sleep well.
  • Remove any electronics that might disrupt your sleep.
  • Move your body throughout the day. Integrate exercise into your day so it is not just something you do for an hour.
  • Try this recipe below for some evening quiet time.

Evening golden milk elixir recipe

Turmeric is undoubtedly a powerhouse when it comes to the broad range of heath benefits on the body. The other ingredients in this recipe help with post supper digestion, key for good sleep, calming the nerves and activating sleep cycles. This recipe is the real deal for the days when you need to unwind fast and not so furiously.

Turmeric paste.

  • mix together 1/2 cup of turmeric powder, 1 cup of water
  • Cook together over medium low heat for 10 minutes
  • Add 1 1/2 tsp black pepper and 5 Tbs of coconut oil.
  • Cook additional 1 minute then cool. Store it in the refrigerator.


  • 1/4 tsp turmeric paste
  • 1 Tbs fat (ghee or coconut oil)
  • 1 cup milk of your choice
  • 1/4 tsp cinnamon
  • 1/4 tsp cardamom
  • 1/2 tsp reishi powder
  • 10 mg cbd oil (optional)
  • Your favorite local honey to taste


  • On low heat toast the turmeric paste, cinnamon and cardamom in the ghee until very aromatic. About 2 minutes.
  • Add the milk and stir until well combined. When it’s warm it’s ready.
  • Add honey to taste and cbd.
  • I like to froth it in a blender on low speed for a few seconds.
  • Sprinkle a little more cinnamon on top.

Even if you find yourself sleeping more, you may not be entering the deep rejuvenating sleep you need. No matter how stressful or easy your life is we all need this daily recovery, so remember that quality sleep is better than sleeping in to make up for that lack there of. Do you want to learn more about how to start sleeping better? Sign up for a free wellness strategy session with me by clicking the link below. It’s free!

Wellness Workshop

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Published by Alec Hurley

Alec Hurley is a Yoga Health Coach, yoga teacher in the San Diego area and a life long surfer. He is the founder of Higher Self Wellness and an avid practitioner of ancient wisdom and spiritual practices which he infuses into his public yoga classes and group program “The Art of Connection”. He is professionally trained as a Chef and incorporates the ancient wisdom of “food as medicine” into his culinary creations. Alec infuses the practices of personal and planetary alignment into his modern healthy lifestyle toolkit to help shift the collective into deeper states of connection.

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