The Sleep Connection to Well-Being

In each day, we have wake/sleep cycles that are controlled by our hormones – this is the circadian rhythm.  Certain hormones make us sleepy and others wake us up.  I focus on insulin resistance in my practice because boiled down, I/R causes malnourishment of cells, resulting in hormonal imbalances.  But here are some steps you can take to start supporting your body for improved sleep.

  • Stop taking melatonin.Artificial hormones tell the glands to cease hormone production and the need for supplementation continues to rise.

  • Use a non-fluoridated toothpaste since it is believed to damage the melatonin producing pineal gland.

  • Turn off electronics and go on a walk.Walking helps you burn off excess cortisol (stress hormone) concentrations.This causes deeper sleep and less wakeful nights.

  • Correctly done, intermittent fasting boosts ‘feel good’ serotonin and endorphins.Serotonin is the precursor to melatonin.Fasting also improves pain by stimulating stem cells to regrow neuron cells.

  • Support circadian rhythm.Lower lights one hour before bedtime and eliminate blue light during this time.Go to bed at the same time and get light into your eyes upon waking.

  • Manage stress.Control your ‘stuff’ toward others and vice versa.‘Dump’ journal what’s bothering you, and let it go.


My clients regularly report improvement in the quality of their sleep.  Recently, a female client who is 68, reported that after four weeks of focusing on insulin resistance, she’s staying in bed eight to ten hours, without a bathroom visit.  This improvement in sleep, supports her weight loss goals & overall well-being.


Sheryl Quesnel is a health & wellness coach.  You can visit her at or simply give her a call at (208) 267-1990 for a FREE no pressure no obligation consultation.