How to Get Deeper Sleep with Dr. Laura Gouge, ND (Video)

Written by Complement — Published December 18th, 2024

Quality sleep is one of the single biggest levers you can pull for chronic disease prevention, improved mood, and sharper focus. 

And while you may have little control over disruptions from kids calling out or noisy trucks driving by in the middle of the night... 

You have full power over small routine and lifestyle adjustments that can unlock massive health benefits.

Which strategies have the biggest impact? 

For that, we've turned to Dr. Laura Gouge, ND, CNS who knows a thing or two about improving her sleep. 

In today's video, Dr. Gouge pulls from her personal experience overcoming chronic insomnia and shares the latest evidence-based research to help you optimize your time in bed for deeper sleep and recovery. 

Watch it, here: 

 

Dr. Gouge's Actionable Steps for Better Sleep

Morning: Set the Foundation for Great Sleep

Wake Up at the Same Time Every Day

• Consistency helps regulate your circadian rhythm. Even on weekends, aim to wake up within an hour of your usual time.
  

Get Natural Light First Thing

• Spend at least 15 minutes outdoors or near a window to signal to your body that it’s daytime. This triggers cortisol production, which energizes you for the day.
  

Eat Breakfast

• Combine natural light with your first meal to reinforce your circadian rhythm. These cues help your body know when to start winding down later.
  

Get Outside Throughout the Day

• Aim for an hour of outdoor light daily. Break this into smaller intervals, like stepping outside during breaks, eating meals outdoors, or lingering in natural light when possible.
  

Evening: Prepare for Restful Sleep

Dim the Lights After Sunset

• Turn off overhead lights and switch to lamps with circadian-friendly bulbs (amber or full-spectrum light). This mimics natural darkness and promotes melatonin production.
  

Minimize Screen Use Before Bed

• Avoid phones, TVs, and other screens at least 30–60 minutes before bedtime. If screen use is unavoidable, wear blue-light-blocking glasses with orange lenses to reduce melatonin disruption.
  

Engage in Relaxing Activities

• Use the evening to unwind. Options include reading, taking a bath, meditating, or spending quiet time with loved ones. This helps transition your body and mind to a sleep-ready state.
  

Bedtime: Optimize Your Sleep Environment

Go to Bed Only When Tired

• Don’t lie in bed wide awake. Instead, relax elsewhere and head to bed only when you feel sleepy.
  

Maintain a Sleep-Conducive Bedroom

• Keep your room:
  
  • Cool: The ideal temperature is between 65–68°F.
    
  • Dark: Use blackout curtains or wear a sleep mask to eliminate artificial light.
    
  • Quiet: Consider earplugs or white noise machines to block disturbances.
    

Practice Good Sleep Hygiene

• Stick to consistent wake and sleep times.
  
• Avoid large meals and alcohol close to bedtime.
  
• Limit caffeine intake to before noon and keep it under 200 mg daily if consumed.
  

Nighttime Disruptions

Address Melatonin Suppression

• If you wake up in the night, ensure evening light exposure is minimal to maintain melatonin levels.
  

Consider Cortisol and Blood Sugar

• High stress or hormonal imbalances can lead to nighttime cortisol surges. Similarly, low blood sugar may cause hunger or shakiness — try balanced meals earlier in the day to stabilize levels.
  

The Blueprint for Better Sleep

1. Start your day with morning light and a consistent routine.
   
2. Create a dim, calming environment after sunset.
   
3. Reduce screen time and relax in the evening.
   
4. Optimize your bedroom to be cool, dark, and quiet.
   
5. Maintain regular sleep and wake schedules, even on weekends.

Feel overwhelming? Don't feel rushed. These habits take time to implement, so start small and build from there.

Want to hear more from Dr. Gouge? Connect through her website on or Instagram.