Sleep

Written By Colleen Ogilvie

Sleep is one of our 12 Blue Reboot themes and it should be one of your #1 reset buttons.
If you want better energy, mood, metabolism, and focus… start here.

Before supplements or gadgets, we focus on the fundamentals—because they work.

What Matters Most

Good sleep = quantity + quality + consistency

Your body cycles through sleep every ~90 minutes:

  • Early night = deep sleep (healing, immune system, metabolism)

  • Later night = REM sleep (mood, creativity, emotional balance)

Experts like Andrew Huberman emphasize two of the most powerful tools:
→ Morning sunlight
→ Consistent sleep/wake times

Aim for this 80% of the time.

Your Simple Sleep Reset (Start Here)

Think simple, not perfect:

  • Wind down (read, stretch, dim lights)

  • Cool your body + room (warm bath → cool bedroom)

  • No caffeine after noon

  • Keep your room dark + quiet

  • Remove your phone/clock (no 3am time checks)

Optional add-ons:

  • Epsom salt bath

  • Tart cherry juice (natural melatonin support)

Eat & Support Your Sleep

Food can help more than you think:

  • Melatonin-rich: tart cherries, pistachios, almonds

  • Tryptophan (calming): edamame, tofu, quinoa, pumpkin seeds

  • Magnesium (relaxation): spinach, avocado, banana, sweet potatoes

Sleep Resources I Love

Books

  • Why We Sleep by Matthew Walker (a must-read)

Podcasts

  • Huberman Lab: The Science of Sleep

  • Matthew Walker (various interviews/podcasts)

Simple tools

  • Sound machine: https://a.co/d/0fk3myBd

  • brain.fm (great for naps/focus)

  • Yoga Nidra (YouTube or Spotify)

  • Louise Hay affirmations

Fun add-on

  • Sleep mocktails (a great evening ritual)

Colleen Ogilvie
Next

Your Health Inventory