How to Get Good Sleep with Kristina Hess

Sleep has become a chronic issue with the rise in technology use.  Getting good sleep is the single most important thing you can do for your health.  Really!  When you run sleep deprived and take stimulants to get your through, there’s no emotional reserve.  Sleep is what builds emotional resilience, one of the key things you’re going to need if you’re going through divorce. 

Here are some tips for good sleep hygiene:

  • Make room really dark
  • Make the temperature of your room cooler (64 degrees is ideal, if you can believe it)
  • Go to bed and wake up at the same time (weekends too)
  • 7-9 hours is ideal
  • Don’t drink alcohol.  I know it can feel relaxing but your body has to process it so it ends up being highly sleep disruptive.   Up to one ounce is OK, but who does that?
  • On that note, stop eating and drinking 3-4 hours before bedtime in general. Your body functions during daylight, so eating later produces insulin
  • Good nutrition also makes a difference:  fresh, organic, whole foods
  • Don’t keep your phone by your head if possible or switch to Airplane Mode so EMF’s aren’t emitting
  • If you do need to look at screens, consider getting blue-blocker glasses to block stimulating rays (you can find them on Amazon for $9!)
  • Is your mind is racing with To Do Lists, consider downloading meditation apps to help you wind down. is a good one.
  • Create a Wind-down ritual: a bath, a tea…
  • NyQuil or Ambien? that stuff is bad news because it blocks your ability to dream.  Instead, take a Melatonin supplement to get back in a good cycle

If you want to learn more, there is a great book called, Why We Sleep

Great website:

About the Author Barb & Jo

Through the process of our own divorces, Barb Hazelton and Jo Briggs learned more than they ever needed or wanted to know. Through their friendship, shared experiences, and connections through navigating their own divorces, they created this video series. They've been where you are and they hope Single Process can make it easier for you by connecting you to their resources.