--- title: How to Fix Your Sleep Guaranteed description: Fix your sleep with these 5 expert tips from Dr. Janine Bowring N.D. Improve your sleep quality in just two weeks by following these simple steps. --- [![DrJanine_Logo](https://www.drjaninebowring.com/hs-fs/hubfs/DrJanine_Logo.png?width=100&height=38&name=DrJanine_Logo.png "DrJanine_Logo")](https://www.drjaninebowring.com/) [![DrJanine_Logo](https://www.drjaninebowring.com/hs-fs/hubfs/DrJanine_Logo.png?width=150&height=57&name=DrJanine_Logo.png "DrJanine_Logo")](https://www.drjaninebowring.com/) - [Latest Book](https://drjaninebowring-21916563.hubspotpagebuilder.com/the-lost-medicine) - [Home](https://www.drjaninebowring.com) - Health & Wellness - [Detox](https://www.drjaninebowring.com/en/blog/tag/detox) - [Weight Loss](https://www.drjaninebowring.com/en/blog/tag/weight-loss) - [Warning Signs](https://www.drjaninebowring.com/en/blog/tag/warning-signs) - [Women's Health](https://www.drjaninebowring.com/en/blog/tag/womens-health) - [Recipes](https://www.drjaninebowring.com/en/blog/tag/recipes) - [Breakfast](https://www.drjaninebowring.com/en/blog/tag/breakfast) - [Dessert](https://www.drjaninebowring.com/en/blog/tag/desserts) - [Beverages](https://www.drjaninebowring.com/en/blog/tag/beverages) - [Beauty](https://www.drjaninebowring.com/en/blog/tag/beauty) - [About](https://www.drjaninebowring.com/about) - [SHOP Vitatree](https://us.vitatree.com) - [Follow us on Facebook](https://www.facebook.com) - [Follow us on LinkedIn](https://www.linkedin.com) - [Follow us on Twitter](https://www.twitter.com) - [Follow us on Instagram](https://www.instagram.com) search # Dr. Janine Bowring ND - [Latest Book](https://drjaninebowring-21916563.hubspotpagebuilder.com/the-lost-medicine) - [Home](https://www.drjaninebowring.com) - Health & Wellness - [Detox](https://www.drjaninebowring.com/en/blog/tag/detox) - [Weight Loss](https://www.drjaninebowring.com/en/blog/tag/weight-loss) - [Warning Signs](https://www.drjaninebowring.com/en/blog/tag/warning-signs) - [Women's Health](https://www.drjaninebowring.com/en/blog/tag/womens-health) - [Recipes](https://www.drjaninebowring.com/en/blog/tag/recipes) - [Breakfast](https://www.drjaninebowring.com/en/blog/tag/breakfast) - [Dessert](https://www.drjaninebowring.com/en/blog/tag/desserts) - [Beverages](https://www.drjaninebowring.com/en/blog/tag/beverages) - [Beauty](https://www.drjaninebowring.com/en/blog/tag/beauty) - [About](https://www.drjaninebowring.com/about) - [SHOP Vitatree](https://us.vitatree.com) - [Follow us on Facebook](https://www.facebook.com) - [Follow us on LinkedIn](https://www.linkedin.com) - [Follow us on Twitter](https://www.twitter.com) - [Follow us on Instagram](https://www.instagram.com) ## # Dr. Janine Bowring ND - [Follow us on Facebook](https://www.facebook.com) - [Follow us on LinkedIn](https://www.linkedin.com) - [Follow us on Twitter](https://www.twitter.com) - [Follow us on Instagram](https://www.instagram.com) [✕](https://www.drjaninebowring.com/en/blog/v16/how-to-fix-your-sleep-guaranteed#mnmd-offcanvas-primary) - [Latest Book](https://drjaninebowring-21916563.hubspotpagebuilder.com/the-lost-medicine) - [Home](https://www.drjaninebowring.com) - Health & Wellness - [Detox](https://www.drjaninebowring.com/en/blog/tag/detox) - [Weight Loss](https://www.drjaninebowring.com/en/blog/tag/weight-loss) - [Warning Signs](https://www.drjaninebowring.com/en/blog/tag/warning-signs) - [Women's Health](https://www.drjaninebowring.com/en/blog/tag/womens-health) - [Recipes](https://www.drjaninebowring.com/en/blog/tag/recipes) - [Breakfast](https://www.drjaninebowring.com/en/blog/tag/breakfast) - [Dessert](https://www.drjaninebowring.com/en/blog/tag/desserts) - [Beverages](https://www.drjaninebowring.com/en/blog/tag/beverages) - [Beauty](https://www.drjaninebowring.com/en/blog/tag/beauty) - [About](https://www.drjaninebowring.com/about) - [SHOP Vitatree](https://us.vitatree.com) [Sleep](https://www.drjaninebowring.com/en/blog/tag/sleep) [health](https://www.drjaninebowring.com/en/blog/tag/health) # How to Fix Your Sleep Guaranteed Fix your sleep with these 5 expert tips from Dr. Janine Bowring N.D. Improve your sleep quality in... ![Dr Janine Bowring ND](https://www.drjaninebowring.com/hubfs/facebook%20profile%20JB%202020.jpg) By [Dr Janine Bowring ND](https://www.drjaninebowring.com/en/blog/author/dr-janine-bowring-nd) 14 Jan 2025 - [Share](http://www.facebook.com/share.php?u=https://www.drjaninebowring.com/en/blog/v16/how-to-fix-your-sleep-guaranteed) - [Tweet](https://twitter.com/intent/tweet?text=I+found+this+interesting+blog+post&url=https://www.drjaninebowring.com/en/blog/v16/how-to-fix-your-sleep-guaranteed) - [Linkedin](http://www.linkedin.com/shareArticle?mini=true&url=https://www.drjaninebowring.com/en/blog/v16/how-to-fix-your-sleep-guaranteed) ### ![](https://www.drjaninebowring.com/hs-fs/hubfs/shutterstock_1444222010.jpg?width=1000&height=667&name=shutterstock_1444222010.jpg) ### Introduction If you're struggling with sleep, we understand how important restful sleep is for your overall health and longevity. Don't worry – I’ve got 5 great tips to help you fix your sleep, guaranteed to show results in just two weeks. #### Tip #1: Get Up with Sunrise Check the time for sunrise tomorrow on your weather app. This is important because the time the sun rises is when your body’s natural circadian rhythm signals it’s time to wake up. Set your alarm to match the time of sunrise tomorrow morning.  #### Tip #2: Go Outside at Sunrise  Get more sunlight exposure! This may be one of the easiest yet sometimes hardest things to do, especially since we tend to spend so much time indoors. Whenever you can, take the opportunity to get outside, even if you can't see the sun directly. Being under natural, full-spectrum light from the sun will do wonders for your health. Just remember, avoid wearing sunglasses or sunscreen, and try to expose your skin to as much natural light as possible — this may mean removing some of your clothing. #### Tip #3: Eat a Big Breakfast Every Single Day!  Breakfast plays a key role in setting your circadian rhythms. Aim for a meal that’s lower in carbohydrates and higher in proteins and healthy fats to stabilize your blood glucose levels. This is also important for optimizing your leptin signaling. So, make sure to have a substantial breakfast.   #### Tip #4: Go to Bed on an Empty Stomach 9hrs Before Sunrise  Going to bed on an empty stomach is crucial for maintaining healthy leptin signaling, blood glucose levels, and insulin secretion overnight. This helps stabilize blood sugar and ensures proper leptin levels, supporting your thyroid and overall hormone balance as you sleep. To calculate the ideal bedtime, subtract 9 hours from the sunrise time on your weather app. For example, if the sun rises at 7:51 a.m., aim to go to bed at 10:51 p.m. Make sure your room is dark and cool as well, as this supports your body’s natural rhythms and can be a game changer for your sleep. #### Tip #5: Do Every Day for 2 Weeks Repeat these steps every day for the next two weeks, and you'll see improved sleep—guaranteed! For more tips on better sleep, be sure to check out my other video: "[How to Increase Melatonin for Better Sleep](https://www.youtube.com/watch?v=v9guOkoAJtM)." I’ll see you there! ### Connect with Dr Janine Bowring N.D     - [Share](http://www.facebook.com/share.php?u=https://www.drjaninebowring.com/en/blog/v16/how-to-fix-your-sleep-guaranteed) - [Tweet](https://twitter.com/intent/tweet?text=I+found+this+interesting+blog+post&url=https://www.drjaninebowring.com/en/blog/v16/how-to-fix-your-sleep-guaranteed) - [Linkedin](http://www.linkedin.com/shareArticle?mini=true&url=https://www.drjaninebowring.com/en/blog/v16/how-to-fix-your-sleep-guaranteed) - [Sleep](https://www.drjaninebowring.com/en/blog/tag/sleep) - [health](https://www.drjaninebowring.com/en/blog/tag/health) ![Dr Janine Bowring ND](https://www.drjaninebowring.com/hubfs/facebook%20profile%20JB%202020.jpg) [Dr Janine Bowring ND](https://www.drjaninebowring.com/en/blog/author/dr-janine-bowring-nd) Dr Janine Bowring is a doctor, researcher, author formulator, television personality, mother & speaker on all things natural. - - ### 6 Tips for Andropause [Previous article](https://www.drjaninebowring.com/en/blog/v12/6-tips-for-andropause) ### 10 Steps to Live to 100 [Next article](https://www.drjaninebowring.com/en/blog/v07/10-steps-to-live-to-100) [![SIDEBAR-02-CFL-Immune-Support](https://www.drjaninebowring.com/hubfs/SIDEBAR-02-CFL-Immune-Support.jpg "SIDEBAR-02-CFL-Immune-Support")](https://us.vitatree.com/immune-support/) #### Trending News - [![](https://www.drjaninebowring.com/hubfs/THE%20LOST%20MEDICINE%20BANNER.jpg)](https://www.drjaninebowring.com/en/blog/v15/introducing-the-lost-medicine) [The Lost Medicine](https://www.drjaninebowring.com/en/blog/tag/the-lost-medicine) ### [Dr. Janine's Newest Book, The Lost Medicine](https://www.drjaninebowring.com/en/blog/v15/introducing-the-lost-medicine) - [![](https://www.drjaninebowring.com/hubfs/J9CON230178-SEG-VITAMINS%20SUPPLEMENTS-SUPPLEMENTS%20YOU%20SHOULD%20NEVER%20TAKE%20WITH%20COFFEE%20BLOG.jpg)](https://www.drjaninebowring.com/en/blog/magnesium/vitamind/vitaminb/supplements-you-should-never-take-with-coffee) [supplement](https://www.drjaninebowring.com/en/blog/tag/supplement) ### [Supplements You Should NEVER Take with Coffee](https://www.drjaninebowring.com/en/blog/magnesium/vitamind/vitaminb/supplements-you-should-never-take-with-coffee) - [![](https://www.drjaninebowring.com/hubfs/shutterstock_2223896623.jpg)](https://www.drjaninebowring.com/en/blog/v21/3-early-warning-signs-you-have-parasites) [Parasite Protocol](https://www.drjaninebowring.com/en/blog/tag/parasite-protocol) ### [3 Early Warning Signs You Have Parasites](https://www.drjaninebowring.com/en/blog/v21/3-early-warning-signs-you-have-parasites) #### Trending News - [![](https://www.drjaninebowring.com/hubfs/Puking%20Asian%20woman%20experiencing%20motion%20sickness%20and%20vomiting%20during%20travel%2c%20vomit%20bags%2c%20nausea%2c%20travel%20sickness.jpg)](https://www.drjaninebowring.com/en/blog/v23/5-tips-for-motion-sickness) [Quercetin](https://www.drjaninebowring.com/en/blog/tag/quercetin) ### [5 Tips for Motion Sickness](https://www.drjaninebowring.com/en/blog/v23/5-tips-for-motion-sickness) - [![](https://www.drjaninebowring.com/hubfs/close-up%20of%20acetyl%20l-carnitine%20pills.%20dietary%20concept.%20dietary%20supplement%20topview.%20.jpg)](https://www.drjaninebowring.com/en/blog/v47/zinc-deficiency-why-you-should-care) [Zinc](https://www.drjaninebowring.com/en/blog/tag/zinc) ### [Zinc Deficiency: Why You Should Care](https://www.drjaninebowring.com/en/blog/v47/zinc-deficiency-why-you-should-care) - [![](https://www.drjaninebowring.com/hubfs/effb1ad1-8fe0-4d05-bc77-0e7b8e8e1a6c.jpg)](https://www.drjaninebowring.com/en/blog/v60/boost-your-brain-power-5-best-supplements) [Turmeric](https://www.drjaninebowring.com/en/blog/tag/turmeric) ### [Boost Your Brain Power: 5 Best Supplements](https://www.drjaninebowring.com/en/blog/v60/boost-your-brain-power-5-best-supplements) #### Related news [![](https://www.drjaninebowring.com/hubfs/High%20angle%20view%20of%20woman%20wearing%20sleeping%20eye%20mask%20in%20bed.%20.jpg)](https://www.drjaninebowring.com/en/blog/v16/how-to-sleep-better-9-tips-for-better-sleep) [Sleep](https://www.drjaninebowring.com/en/blog/tag/sleep) ### [How to Sleep Better: 9 Tips for Better Sleep](https://www.drjaninebowring.com/en/blog/v16/how-to-sleep-better-9-tips-for-better-sleep) Discover 9 expert tips for better sleep, including light exposure, sleep positions, herbal... 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