How can I sleep better?

Sleep Like Your Health Depends On It—Because It Does

If you're tossing and turning at night, you're not alone. Sleep health has become one of the top concerns among millennials, with insomnia, sleep apnea, and burnout all on the rise. At AztecaWellness, we believe great sleep is essential, not a luxury—and it starts with a lifestyle that honors both science and culture.

So let’s break down why you might not be sleeping well—and what you can do about it.

Common Sleep Problems

• Insomnia: Trouble falling or staying asleep

• Sleep Apnea: Breathing stops briefly during sleep, often without you knowing

• Stress & Anxiety: Racing thoughts keep you up at night

• Poor Sleep Hygiene: Inconsistent routines, screen time, and late-night eating

7 Natural Ways to Sleep Better—Backed by Science & Tradition

1. Honor a Consistent Sleep-Wake Cycle

Your body has an internal clock—your circadian rhythm. Going to bed and waking up at the same time every day (even weekends) trains your body to sleep more deeply and wake more refreshed.

Azteca Tip: Try winding down around 9:00 PM. That’s when your melatonin (sleepy hormone) levels naturally rise.

2. Fuel Your Body With Sleep-Friendly Foods

What you eat affects how you sleep. Heavy meals, caffeine, and alcohol disrupt your rest. A whole-food, plant-based diet rich in magnesium, fiber, and complex carbs helps calm the nervous system.

Indigenous Sleep Superfoods:

• Pumpkin seeds (pepitas): Rich in magnesium

• Plantains: High in B6 and serotonin precursors

• Chamomile and passionflower teas: Traditional herbal sleep aids

3. Unplug to Recharge

Late-night scrolling stimulates your brain and suppresses melatonin. Aim to disconnect from screens at least 1 hour before bed.

Azteca Tip: Replace screen time with a grounding ritual—like a 5 minute meditation, or stretching to calming music.

4. Move During the Day to Sleep at Night

Physical activity improves sleep quality and reduces stress. You don’t need a gym—walking, dancing, or gardening counts.

Bonus: Morning sunlight exposure helps regulate your body clock.

5. Manage Stress Naturally

Chronic stress is a major sleep disruptor. Mindfulness, breathwork, and connection to culture and community can lower cortisol and promote rest.

Try This:

• Box breathing: Inhale 4 sec, hold 4, exhale 4, hold 4

• Listen to indigenous flute music or nature sounds

6. Create a Sleep Sanctuary

Make your bedroom a place of peace. Cool, dark, quiet environments improve sleep. Use blackout curtains, keep tech out, and invest in a comfortable mattress.

Azteca Tip: Add calming scents like lavender or copal to your evening space.

7. Get Checked for Sleep Apnea

If you snore, wake up tired, or have high blood pressure, sleep apnea could be the culprit. A lifestyle medicine evaluation can help identify root causes and offer non-drug solutions.

Your Sleep is Sacred—Treat It That Way

Millennials are busier, more digitally connected, and more sleep-deprived than any generation before. But you don’t need pills or gadgets—you need a plan rooted in rhythm, nourishment, and ancestral wisdom.