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Natural Sleep Solutions That Actually Work
Help with overcoming insomnia and waking up refreshed—without medication
Dr. Don Cote
February 05, 2025
Welcome to this week’s edition
If you’ve been noticing a shift in your sleep patterns or even difficulty getting to sleep, you’re not alone.
In this week’s issue I’m going to share why this is common as we age. More importantly, I’m also going to show you what you can do to ensure you get the sleep you need to stay young, vibrant and energized.
But first, here are this week’s tips to help you live a more happy, fulfilled and balanced life.
This Week’s Tips
Health & Fitness: Laugh every single day. Watch a funny show, talk to a cheerful friend, or just be silly on purpose. Laughter lowers stress hormones, improves circulation, and adds a little sparkle to your soul.
Wealth & Income: Turn a passion into a small online shop. Whether it’s homemade crafts, baked goods, or curated vintage finds, platforms like Etsy or Facebook Marketplace make it easier than ever to earn from what you love.
Love & Romance: Plan a “no tech” evening together. Light some candles, play soft music, and give each other undivided attention. In today’s distracted world, presence is the most romantic gift you can give.
Friends & Family: Share your favorite childhood memory with someone younger. Stories from your past bridge the gap between generations and create meaningful conversations that leave a lasting impact.
Fun & Recreation: Attend a local event you’ve never been to before. A community concert, poetry night, or farmers market can add spice to your week and introduce you to new faces and experiences.
Purpose & Meaning: Plant something and watch it grow. A flower, a vegetable, a tree—gardening reminds us of the beauty of nurturing life. It’s a quiet, grounding ritual that reconnects you to the cycles of purpose and renewal.
My Gift to You…
For more than 40 years I have been helping my clients successfully overcome obstacles, break through challenges, and find the resources they need to live the life of their dreams. If you are at a crossroads in your life and you’re not sure which way to go, I can help.
Click HERE to schedule a complimentary, 30-minute coaching session with me.
This week’s message
If you're one of the millions of seniors who struggles with getting a full night’s rest, you're not alone—and you're not out of options. Quality sleep is one of the most important pillars of health, especially as we age. It affects everything from memory and mood to immunity and heart health. And the good news? You don’t need a prescription to sleep better—you need a plan.
Why Sleep Gets Harder with Age
As we grow older, our internal biological clock—called the circadian rhythm—tends to shift. We may become sleepy earlier, wake up sooner, or experience lighter, more fragmented sleep. Add in reduced melatonin production, underlying health issues, or lifestyle habits, and it’s easy to see why sleep becomes elusive for many.
Natural Ways to Improve Sleep—That Actually Work
1. Create a Sleep Sanctuary
Make your bedroom cool, quiet, and completely dark. Use blackout curtains, silence notifications, and keep electronic devices out of the room. A quality mattress and breathable bedding can make a world of difference.
2. Stick to a Consistent Sleep Schedule
Go to bed and wake up at the same time every day—even on weekends. This trains your body’s internal clock to fall asleep and wake up more naturally.
3. Embrace a Wind-Down Routine
One hour before bed, dim the lights and engage in calming activities like reading, gentle stretching, or listening to soft music. Avoid screens—they emit blue light that disrupts melatonin production.
4. Try Herbal Aids and Supplements
Chamomile tea, magnesium, valerian root, or melatonin (used short-term) can support deeper sleep. Always consult your doctor before adding supplements to your routine.
5. Get Sunlight and Move Daily
A brisk walk in the morning or afternoon boosts your circadian rhythm and burns off excess energy that could keep you tossing and turning at night.
What You Can Do This Week
Commit to a nightly wind-down ritual. For the next 7 days, turn off screens one hour before bed and replace that time with something soothing—reading, listening to nature sounds, or journaling. Track how you feel each morning. One small change can lead to lasting results.
Wishing you restful nights and brighter days,
Dr. Don
Publisher
The SUCCESSFUL SENIORS Newsletter
Helping Seniors Love Life
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