))
Transform Your Sleep: The Ultimate Nighttime Routine Guide
Manage episode 486666156 series 3620192
This is StRest! In this episode, Kerstin Lindquist reveals the exact science‑meets‑faith routine that transformed her nights—and her overall health.
Drawing on circadian biology, mental preparation, and environmental optimization, she lays out a step‑by‑step plan: prioritize mental preparation, follow the 3-2-1 rule, create a sleep-friendly environment, and manage stress effectively.
Kerstin explains why mental preparation is crucial, how the 3-2-1 rule optimizes sleep cycles, and why a cool, dark, and device-free bedroom is essential for restful sleep. Whether you’re a busy parent, shift worker, or someone battling sleep disruptions, this episode offers a practical pathway to better sleep and improved health.
Major Themes & Concepts
✅ Mental preparation is key to a good night's sleep
✅ Follow the 3-2-1 rule
✅ Create a cool, dark, and device-free sleep environment
✅ Manage stress to improve sleep quality
✅ Avoid blue light from screens before bed
✅ Use supplements like magnesium and ashwagandha wisely
✅ Avoid alcohol close to bedtime
✅ Journaling and gratitude practices can enhance sleep
✅ Protect your sleep routine for long-term health benefits
Chapter Breakdown
00:00 – Importance of mental preparation for sleep
03:12 – The 3-2-1 rule for optimizing sleep cycles
06:18 – Creating a sleep-friendly environment
09:44 – Managing stress to improve sleep quality
13:05 – Avoiding blue light from screens before bed
16:22 – Using supplements like magnesium and ashwagandha
19:11 – The impact of alcohol on sleep
23:37 – Journaling and gratitude practices
27:08 – Protecting your sleep routine for health benefits
30:46 – Next: Strategies for overcoming sleep disruptions
Work with Kerstin
Resources & Recommendations
Dr. Denese Skincare – Use code STREST
Partner Links & Discounts
Apollo Neuro – Discount Code: KERSTINLINDQUISTLLC
Lumen – Discount Code:
CoachKLUltrahuman – Discount Code: KERSTIN10
More about Kerstin
Website: kerstin-lindquist.com
Instagram: @kerstin.lindquist
Facebook: Kerstin Lindquist
YouTube: @Kerstin.lindquist
TikTok: @kerstin.lindquist
Production, Distribution, and Marketing By Massif Studio & Production & The Tallawah Group
Website: www.massifsp.com
LinkedIn: Massif Studio & Production
Website: www.TallawahWorldwide.com
LinkedIn: The Tallawah Group
For inquiries about sponsoring the podcast, email [email protected].
Learn more about your ad choices. Visit megaphone.fm/adchoices
37 episodes
Share
