Secrets to a Good Night’s SLEEP!

Beautiful Woman;

If there’s one issue that almost every woman whose struggling with health issues or peri/menopause contends with, it’s the need for a good night’s sleep!

There are so many sleep formulas and remedies on the market, not to mention pharmaceuticals like Ambien and Sonata – and you may have tried them all!

But there are reasons for poor sleep that are generally glossed-over and little discussed. In this article, we’ll look into these rarely addressed causes, so that you can take the appropriate steps to get great sleep, on a near regular basis.

The first issue that needs exploration, is the most obvious, but also the most overlooked — definitely the elephant in the room when it comes to sleep problems.


The most universal, yet ignored reason for poor sleep — perhaps because there’s a sense that nothing can be done about it. But hey…we all have worries, and that’s most likely not about to change as long as you continue to participate in this game of Life. So the question becomes: how to avoid carrying your worries into the bedroom? How can you create a special container for sleep, leaving worry for your waking hours (when you can actually take action-steps and do something about it.)

Here’s an exercise I find helpful:

Before bed make a list of all your worries, and number them. Then, next to each worry, write a one-sentence action-step that you’ll take the following day to deal with the problem. This can help set your unconscious mind at ease, in the knowledge that your problems are being dealt with. Try it as an experiment, and let me know what happens. You may choose to make it a habit.


This is another overlooked area when it comes to a good night’s sleep. The biggest thing to consider here, is whether or not your bedroom is a peaceful place that allows your nervous system to relax and let go.

Do you do your work on your computer or phone in your bedroom? A good rule to follow is to keep all work-related items and electronics out of the bedroom. Yes, this includes your phone. Also, for really sensitive individuals, having electric outlets behind your head can be really disruptive to the nervous system.

Other things to consider: does your sleep space have adequate quiet and darkness? Apartment living can be a challenge in these areas. Solutions such as black-out curtains, a good pair of earplugs and white-noise machines can make the difference. I’m also a fan of Apps that play nature sounds, which can be peaceful and conducive for sleep.


A bit of a touchy subject, but can be a real problem when it comes to getting a good night’s rest. Is your bed partner a loud snorer, or toss & turner?? Or, perhaps, you’re having difficult emotions towards your partner for this reason or that? In either case, you may need to create an alternate sleeping situation temporarily or longer, as you’re working things out.


Is your bedding cozy and comfortable? Think about your mattress, pillows, blankets and sheets, and consider if they are causing any distress. Have you ever slept in someone else’s bed and felt as if you experienced their thoughts and emotions? I have! And it taught me so much about the way that mattresses hold energy. So, if you have gone through a very traumatic time, or have recently split up with a partner, it may be time to invest in a new mattress. When I left my marriage, I told my Ex that he could take the mattress. I didn’t want that stale, old energy!

Another important consideration is the fact that most mattresses are made with all sorts of toxic chemicals that you may have a sensitivity to. I’ve been pleased to see that Organic Mattress Companies have become more common, and the price has come down in recent years. If you’re in the market for a new mattress, you may want to look into organic options.


The category of herbs for sleep are called Nervines, and include: Valerian, Chamomile, Lavender, Hops, California Poppy and Passionflower, amongst others. The important point to consider when it comes to herbal remedies is to find the right one for YOU, which may take a bit of experimentation. I’ve found a teabag of lavender and chamomile, (there’s a good one made by the company Traditional Medicinals) to be very potent. You can steep for 20 minutes, and take a few sips an hour or so before bed, and then again if you wake in the middle of the night.

Another point to consider is that if you have Adrenal Depletion, you may actually need adaptogenic herbs to help with sleep. This may be counter-intuitive, as adaptogenic herbs generally give us energy. However, you actually need enough Chi to be able to sleep. A wonderful herb for to this end is Ashwaganda, which is both building for the adrenals and relaxing.


Over the years of experimenting with many different combinations, my favorite “cocktail” for sleep is a combination of Melatonin, Magnesium and CBD oil. I love the DaVinci brand Melatonin spray. You can take it before bed, and if you wake in the middle of the night, to help get back to sleep.

In conclusion, I will say that there are times when it’s actually helpful and appropriate for your unconscious to be actively waking you in the middle of the night. If there are some big issues in your life to contend with, this time between waking and sleep can be a really useful window to work things out. If this is the case, try not to fight with it. Rather, welcome the wisdom that your subconscious is trying to bring through.

And tomorrow, Thursday the 14th, I’ll be going LIVE on my FB page at 1pm EST, to discuss SLEEP, and taking all your questions!

I’ll be sharing all my favorite brands for supplements, tips and tricks, and I hope to see there.

Until then, wishing you a good night’s sleep, tonight and always….

With Love and Healing,




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Over the last 15 years, I’ve helped hundreds of women heal on the deepest level, through my unique system that gets to the roots of dis-ease and gets you back to living your fullest life!

Like my client N:

“When I first called Carla, I was emotionally overwhelmed, disoriented, scared and hopeless. With her exquisite support, I’ve developed a deep understanding and connection to my personal truth. I’ve found safety in my body, healed my relationship with my mother, let go of a romantic relationship that wasn’t right for me, and lost the incessant noise of anxiety and insecurity constantly in the background. Now, I feel more at peace and powerful than ever, and have arrived in my own flow. And…my latest ultrasound found that my uterine fibroid has completely disappeared! In short, this investment has given me greater returns than is possible to quantify. At my own pace, and with such patience and kindness, Carla has guided me toward a life of deep meaning, unconditional love, trust, and true happiness.” 

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I desire to help you heal in your body~mind~spirit, and achieve this type of healing for your self. This week, I’ve opened up my schedule for complimentary 1-1 Calls for those needing my help.

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With Healing Love,


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