Monday Motivation: Improve Sleep with DREAMS
Sleep: The Foundation of Vibrant Health
Most people think of sleep as a passive shutdown. But according to holistic health expert Adriana Shuman, sleep is an active process: your body detoxes, rebuilds, and restores itself while you rest.
And if you’re struggling with fatigue, cravings, or low motivation, poor sleep might be the culprit.
That’s why Adriana developed the DREAMS Method, a simple acronym to help you build a sleep routine that energizes your life.
What Happens When You Sleep Well?
When you follow the DREAMS method consistently, here’s what gets better:
Mood
Memory
Metabolism
Motivation
Muscle recovery
And yes… your workouts, willpower, and waistline all improve too.
The DREAMS Method for Better Sleep
D – Dark
Darkness triggers melatonin production, your body’s natural sleep hormone. Start by:
Turning off overhead lights an hour before bed
Switching to red or yellow lamps
Using blackout curtains or an eye mask
R – Relax
You can't sprint into sleep after a stressful day. Create a 20-minute wind-down ritual:
Light stretching or foam rolling
Deep breathing
Mentally list 3 things you're grateful for
E – Environment
Your bedroom should feel like a sanctuary:
Declutter and clean weekly
Eliminate EMF-emitting devices
Open windows when possible for fresh air
A – Air Temperature
Set your thermostat to 65–68°F. This slight drop in body temperature helps you fall asleep faster and sleep deeper.
Pro Tip: Cool feet help regulate your core temp: wear breathable socks or place a cold pack near your ankles.
M – Mute
Silence is golden for sleep.
Snoring partners? Try mouth tape.
Noisy pets? Consider a new sleeping setup.
Distracting sounds? Use earplugs or a white noise machine. Just avoid EMF-heavy devices near your head.
S – Supper & Supplements
Finish eating at least 3–4 hours before bed. This gives your body time to digest before switching to detox and recovery mode.
Adriana’s go-to supplements:
Magnesium Glycinate: Helps relax the body
Magnesium Threonate: Crosses into the brain for deeper calm
Ashwagandha: Lowers cortisol, your stress hormone
Final Thoughts
We loved having Adriana on the Busy People Getting Fit podcast. If you’re ready to optimize your energy, mood, and fitness, it starts with sleep. Try one letter of the DREAMS method this week and build from there.
For more sleep tips, grab a copy of One Minute Fitness or pre-order Adriana’s book, Live Well: Empowering Habits for Vibrant Health and Unstoppable Energy.