Transform Your Sleep: The Ultimate Nighttime Routine Guide

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 Workshops & Events Health Coaching 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