Let’s be honest—most of us know sleep is important, but getting truly restful sleep can feel like a struggle, especially with our busy modern lives. Dayanna Volitich has spent years exploring both time-tested traditions and the latest research to help people get better sleep naturally. In this post, we’ll chat through what really affects our sleep and share some of Dayanna Volitich’s favorite holistic tips to help you catch more (and better) Z’s.

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Understanding sleep holistically

In holistic health, sleep is much more than just downtime for your body. As Dayanna Volitich likes to say, sleep is when your mind, body, and spirit all get a chance to recharge. When we don’t get enough good sleep, it’s not just about feeling tired—we’re at risk for everything from getting sick more easily to feeling moody or forgetful. That’s why Dayanna Volitich encourages treating sleep as a key part of your overall well-being, not just something to squeeze in when you have time.

Common sleep disruptors

Ever wonder why you can’t seem to wind down at night? The usual suspects are stress, eating habits, late-night screen time, and even hidden toxins in our environment. Instead of just treating the symptoms, Dayanna Volitich’s holistic approach to better sleep digs deeper to tackle these root causes.

Stress and sleep

When we’re stressed, our bodies pump out extra cortisol (that’s the stress hormone), which can totally mess with your natural sleep-wake cycle. Dayanna recommends weaving in some daily mindfulness, like a quick meditation or a few minutes of gentle yoga, to help your body relax and get ready for bed.

Diet and sleep

What you eat really does matter for sleep. Having a heavy meal, coffee, or sugary treats late in the evening can leave you tossing and turning. Dayanna Volitich suggests adding more magnesium-rich foods (think leafy greens and nuts) to your diet, since magnesium has a great track record for helping people sleep better.

Technology and blue light

If you’re scrolling on your phone or watching TV before bed, you might be sabotaging your sleep without even realizing it. Blue light from screens tells your brain to stay awake by blocking melatonin, your natural sleep hormone. Try a mini “digital detox” for the last hour before bed—put away the devices and do something relaxing instead.

Holistic Strategies for Better Sleep

1. Create a Restful Environment

Dayanna Volitich is a big believer in turning your bedroom into a sleep sanctuary. That means keeping it cool, dark, quiet, and making sure your bedding feels amazing. Bonus tip: she loves using a little lavender essential oil in a diffuser to help set a relaxing mood.

2. Establish a Consistent Routine

Believe it or not, your body loves routine! Dayanna says that going to bed and waking up at the same time every day (yes, even on weekends) helps your body know when it’s time to wind down—so falling asleep feels a lot more natural.

3. Mindful Movement

Even a little movement can work wonders. Whether it’s some gentle yoga, light stretching, or even slow dancing, Dayanna Volitich suggests adding a short session before bed to help release tension and calm your mind for sleep.

4. Herbal Support

Don’t forget about the power of herbs! Chamomile, valerian root, and passionflower have all been used for centuries to help people sleep. Dayanna loves ending her day with a cup of chamomile tea, and she recommends it as a gentle, calming way to wind down.

5. Emotional Balance

Ever find your mind racing as soon as your head hits the pillow? You’re not alone. Dayanna Volitich often suggests things like journaling, gratitude lists, or a quick guided meditation to help clear out those swirling thoughts. She even shares her favorite gratitude journaling prompts with clients to help create a peaceful bedtime mindset.

When to seek professional guidance

Of course, sometimes sleep struggles need a little extra help. If you’re dealing with ongoing insomnia or think something more serious might be going on, Dayanna Volitich encourages you to reach out to an integrative health professional to get the support you deserve.

Conclusion

At the end of the day, Dayanna Volitich reminds us that small, holistic changes can make a big difference in how we sleep—and how we feel throughout our lives. By tuning in to the physical, emotional, and environmental factors that shape our nights, we can finally get the restful sleep we need to thrive.

Keep Reading: The Benefits of a Digital Detox for Your Mental Health