Better Sleep - How to Optimize Your Sleep

A practical, high-impact system to fall asleep faster, stay asleep longer, and wake clear.
Written by David Giddings (Certified Holistic Health Coach), this guide distills the highest-leverage habits into one do-able night/day routine: morning light and movement, daytime stress regulation, and an evening wind-down that protects slow-wave and REM sleep. Expect fewer 3 a.m. wakeups, steadier mood, and a metabolism that finally starts cooperating.

You’ll learn how to:

• Build a consistent sleep-wake schedule that boosts immune, metabolic, and emotional health.

• Use hydrating minerals, grounding, walking, and light exposure to lock in morning alertness.

• Time caffeine (and when not to take it) so it stops sabotaging your nights.

• Design an evening ritual: stop screens, dim to red/orange, wind down, cool room, EMF hygiene.

What’s inside

• Morning, daytime, and evening routines (with exact timing)

• Blue-light strategy (apps, glasses, room lighting)

• Breathwork & relaxation menu for faster wind-down

• One-page summary you can follow nightly

Perfect for: insomniacs, night-time overthinkers, shift-to-day schedulers, and anyone who wants predictable, restorative sleep.