Key Takeaways from Our Conversation with Kersten Lindquist
We all know that sleep is essential for our health, yet so many of us struggle to get the deep, restorative sleep we need. Stress, blue light exposure, poor nighttime routines, and even the way we start our mornings can significantly impact our sleep quality. In our latest podcast episode, we sat down with Kersten Lindquist, a health coach and wellness expert, to discuss practical strategies for improving sleep, managing stress, and creating a lifestyle that supports overall well-being.
If you’re someone who wakes up feeling exhausted, struggles with racing thoughts at night, or wants to create better habits for your mind and body, this post is for you. Below, we highlight key takeaways from our conversation and actionable steps you can take to start sleeping better and living with more energy and clarity. Click to listen to the whole podcast on Spotify, YouTube, or Apple Podcasts.
The Power of Journaling Before Bed
One of the most powerful yet simple tools for better sleep is journaling. But not just any journaling—Kersten suggests a specific practice that helps clear mental clutter and prepare your brain for rest.
How to Journal for Better Sleep:
- Write down five things you’re grateful for. Gratitude helps shift your mindset away from stress and anxiety.
- Acknowledge your worries. List the things that are weighing on your mind—whether it’s about tomorrow or lingering stress from the day.
- Give your worries to God. Write down a note to yourself: “These worries are in God’s hands now. I will deal with them tomorrow.”
- Tell your brain what to do. Affirm, “This is my time for sleep. I will get deep, restful, and restorative sleep tonight.”
- Use pen and paper. Avoid blue light from screens and instead write in a notebook or on a Kindle Paperwhite.
The 3-2-1 Sleep Rule
Kersten introduced the “3-2-1” sleep method, a structured evening routine that promotes better sleep hygiene.
The 3-2-1 Sleep Method:
- Three hours before bed: Stop eating. Late-night eating can interfere with digestion and melatonin production.
- Two hours before bed: Stop drinking (except for small amounts of water or tea if needed). This prevents waking up for bathroom trips.
- One hour before bed: Shut off screens and artificial lights. Blue light exposure suppresses melatonin and keeps your brain alert when it should be winding down.
To take this further, Kersten recommends switching your devices to grayscale after sunset. Removing color makes screens less stimulating, which can reduce nighttime scrolling habits.
Why Your Morning Routine Affects Your Sleep
Your sleep quality doesn’t just depend on what you do at night—it starts first thing in the morning. Kersten emphasizes the importance of “sun before screens.”
Morning Habits to Improve Sleep:
- Go outside first thing in the morning. Even if it’s cold, exposing yourself to natural light in the first 30 minutes of waking helps regulate your circadian rhythm and kickstart melatonin production for later.
- Skip the phone first thing. Checking emails or social media floods your brain with stress before it even has a chance to wake up naturally.
- Get moving. Even a short walk can help you feel more energized and set a positive tone for the day.
The Importance of Embracing Nature—Even in the Cold
Many people struggle with seasonal depression and low energy in the winter. The solution? Get outside anyway. Kersten shares how she transitioned from hating cold weather to thriving in it by investing in proper winter gear and committing to daily outdoor time.
How to Overcome Cold-Weather Resistance:
- Dress for success. Good gloves, warm boots, and thermal layers make a huge difference.
- Find an activity you enjoy. Whether it’s snowshoeing, sledding, skiing, or just walking, staying active helps improve mood and energy levels.
- Recognize the mental health benefits. Spending time outside—no matter the season—has been proven to reduce stress, anxiety, and depression.
Small Choices Lead to Big Changes
Throughout our conversation, one of the biggest takeaways was the power of small, consistent choices. We often look for big, overnight transformations, but real change happens in the tiny decisions we make each day.
Daily Choices That Improve Sleep & Well-Being:
- Limit sugar and alcohol. Both interfere with sleep, energy levels, and overall health.
- Set boundaries. Whether it’s with work, social commitments, or screen time, having clear limits reduces stress and allows for better self-care.
- Reframe hard decisions. Making healthy choices isn’t about deprivation—it’s about creating the life you truly want.
You Don’t Have to Do It Alone
One of the biggest struggles women face is feeling like they have to handle everything by themselves. Kersten reminds us that seeking support—whether from a coach, a friend, or a community—isn’t a weakness, it’s a strength. God designed us for connection, and surrounding yourself with the right people can make all the difference in your health and happiness.
Start Taking Action Today
If you struggle with sleep, stress, or finding the motivation to create healthy habits, start small. Try journaling before bed, setting a nighttime routine, getting morning sunlight, and finding ways to enjoy nature—even when it’s cold. These simple yet powerful strategies can transform your energy, mood, and overall well-being.
Want to hear more? Listen to the full podcast episode with Dr. Tabatha Barber (@gutsydrtabatha) and Kersten Lindquist on Spotify, YouTube, or Apple Podcasts where we dive deeper into these topics and so much more about Kiesten’s story. And don’t forget to follow Kersten on Instagram (@KerstenLindquist) and check out her podcast StRest for even more inspiration on moving from stress to rest.
What’s one small habit you can start today to improve your sleep and well-being? Let us know in the comments!
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