Your Personalized Sleep Blueprint—How to Improve Sleep Based on Your Unique Needs
Many people struggle with sleep, but the reasons behind those struggles vary. Some people have trouble falling asleep, others wake up multiple times at night, and some feel unrested even after eight hours of sleep.
If you’ve tried all the standard sleep advice without success, it’s likely because not all sleep challenges have the same solution. The key to better sleep isn’t just following generic tips; it’s creating a personalized sleep plan based on your body’s unique needs.
This guide will help you identify your sleep type and develop a strategy that works for you.
Step 1: Identify Your Sleep Type
Before improving your sleep, you need to understand what’s causing the problem. Most sleep challenges fall into three main categories:
1. The Sleepless Mind—Trouble Falling Asleep
If you lie in bed for over 30 minutes, struggling to fall asleep, your brain may have difficulty shifting into relaxation mode. This is often linked to stress, overthinking, or disrupted circadian rhythms.
Signs this applies to you:
Your mind races when you try to sleep
You feel wired but tired in the evening
You have an irregular bedtime or struggle with winding down
Strategies to improve sleep:
Train your brain to relax: Guided hypnosis and meditation help shift the mind into a restful state
Regulate your circadian rhythm: Expose yourself to bright light in the morning and dim lighting in the evening
Support melatonin production: Avoid screens at night, and consider supplementing with magnesium or glycine
2. The Nighttime Waker—Interrupted Sleep
If you fall asleep easily but wake up frequently, your body may struggle with blood sugar regulation, stress, or sleep cycle disruptions.
Signs this applies to you:
You wake up at 2-4 AM and have difficulty falling back asleep
You wake up feeling hot or restless
You need to use the bathroom multiple times during the night
Strategies to improve sleep:
Balance blood sugar before bed: A small protein-rich snack can help prevent blood sugar crashes
Reduce nighttime cortisol spikes: Guided relaxation or deep breathing before bed can lower stress hormones
Adjust bedroom temperature: Sleeping in a cool room (65-68°F) helps prevent overheating and disruptions
3. The Light Sleeper—Non-Restorative Sleep
If you wake up exhausted, even after a whole night’s sleep, your body may not get enough deep or REM sleep. This is often due to lifestyle factors, nutrient deficiencies, or underlying health conditions.
Signs this applies to you:
You sleep for 7+ hours but still feel drained
You frequently wake up groggy and take time to feel alert
You are highly sensitive to noise or light
Strategies to improve sleep:
Support deep sleep with proper nutrition: Magnesium, glycine, and L-theanine can enhance the quality of sleep
Block light and noise disturbances: Use blackout curtains and a white noise machine
Improve sleep efficiency: Go to bed and wake up at the same time every day, even on weekends
Step 2: Adjust Your Routine Based on Your Sleep Type
Once you identify your biggest sleep challenge, focus on customizing your routine instead of trying to follow generic sleep advice.
If You Struggle to Fall Asleep:
Limit blue light exposure at night
Try a guided hypnosis session before bed
Keep a consistent wind-down routine
If You Wake Up During the Night:
Balance blood sugar with a protein-rich evening snack
Avoid alcohol before bed, as it disrupts deep sleep
Use stress-reducing techniques like progressive muscle relaxation
If You Wake Up Feeling Unrested:
Improve deep sleep quality with magnesium and glycine
Keep your bedroom cool and dark
Go outside in the morning to reset your circadian rhythm
Want a Fully Personalized Sleep Plan?
If you’re tired of struggling with sleep and want a plan designed for your body, I offer one-on-one Sleep Optimization Coaching and DNA-based sleep analysis to help you:
Understand how your genetics influence your sleep patterns
Identify the root causes of your sleep struggles
Create a customized sleep strategy that works