Healthy Looks Great on You

Turn off your mind and sleep with cognitive switching

 Counting sheep does not work, but this does. You likely learned to count before you went to kindergarten. So counting sheep is pretty simple. Your mind can easily flip between 45, 46, 47, and all of a sudden you're thinking about getting laundry detergent at the store tomorrow.
Cognitive switching, or sometimes called cognitive shuffling is a more effective tool to help you put your mind in neutral and drift into dreamland. The idea is to mentally shift gears and focus on something slightly harder than counting sheep, and there's more than one way to do it. But first, I have a story. Big surprise. I know. Recently I sat on the couch with my husband and planned a big trip for my birthday. Did you know that you can search Pinterest for trip itineraries?
But that's another story. Now I'm a master planner and give me some must see sites and I am all in. So I researched options, booked hotels, flights, a rental car, and several must see activities. The trip was booked and my mind was buzzing with excitement. The good kind. But then it was bedtime, and even though I went through my usual routine, slipped on my silky sleep mask to block out the light, I couldn't block out all those amazing adventures I had planned.
Essentially, my brain was still in high gear, and even though the plans were taken care of, the excitement was keeping me awake. I knew what to do to change mental gears. I used cognitive switching, and I'm going to tell you how to do it. Think of a word. Any word, it doesn't matter how long or how short, but I thought of vacation.
Then start with the first letter of the word you selected, and think of five other words. Begin with that letter. So I started with V and thought of victory vice voracious value and vapor, and then I moved on to A and thought of airplane administration armor askew. Acre and then C for castles and so on.
Now, I would caution you not to spend too much effort coming up with a word. You don't want to engage your brain at a high level, but positive words are always nice too. But just go with the first thing that comes to your mind and let the words flow. Now, it can take a little while to change directions when you're coming in mentally hot.
But I almost never get through a second word. So if you're still a wake and alert. When the first word is complete, repeat the process. Now, why does this work? Well, when you're drifting off to sleep, your brain starts a mental sorting process, throwing out random fragments of information. To make room for what will be stored overnight.
There's a lot of work that goes on while you're sleeping. Cognitive shuffling allows your brain to focus, but is boring enough to transition from alertness to relaxed and ready to rest. So when you can't turn off your mind, give this a try and let me know how it works for you. And if you find this technique helpful, then you will not want to miss my free live online masterclass that I have coming up.
It's called Everything you're Doing to Sleep Better is Keeping you Awake, and it is free. But registration is required and there are three available dates. There is Monday coming up this Monday on September 8th at noon, September 10th, which is Wednesday at 6:00 PM and Saturday September 13th at nine o'clock in the morning.
So you have three options to attend this free live masterclass, just go to my website, healthy looks great on you.com, and sign up for one of those three sessions and you will get a free workbook that contains all the tips I'm going to give, but it's not going to give you all the information you need.
You need to sign up and attend. If you can't attend live, go ahead and sign up anyway. You'll still get the workbook and you'll even get a replay. But what you won't get is the Food As Sleep Medicine Recipe Collection. You have to be there live to get that. And this is not just a recipe collection. This talks about the different foods and how they help you sleep.
Foods that are high in things like magnesium and B vitamins and tryptophan and serotonin and melatonin. So it gives you some foods and the reasons they work. And then I have six recipes that I will share with you. I've tested all of them and they're good, and they've got all the things that a healthy gut microbiome needs for you to get a good night's sleep.
But the only way you can get this recipe collection is to show up live for these free live masterclasses. So choose one. Go to my website healthy looks great on you.com, and sign up to get proven tips. And a bonus recipe collection because what if everything you're doing to sleep better is keeping you awake at night?
Everything You're Doing to Sleep Better is Keeping You Awake at Night
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Should you take melatonin?

Melatonin is one of the most popular over-the-counter sleep aids in the U.S. But, are you using it correctly?
In this episode of Healthy Looks Great on You, Dr. Vickie separates science from hype when it comes to melatonin supplements. She breaks down the difference between what your body naturally produces and what comes in the pill or gummy, and why timing and dosage matter way more than you think. If you're struggling with sleep and relying on melatonin to help, you'll want to know: When melatonin helps (and when it doesn’t) Why taking too much can backfire Who should not take melatonin What the research says about quality control in supplements How to maximize your body's natural melatonin.
Whether you're facing jet lag, restless nights, or just want to know what works, this episode is your guide.
Don't miss "EVERYTHING YOU'RE DOING TO SLEEP BETTER IS KEEPING YOU AWAKE," free, live masterclass. Three dates available September, 8, 10, & 13. This event is FREE, but registration is required. https://healthylooksgreatonyou.com/everything-youre-doing-to-sleep-better-is-keeping-you-awake-at-night/
Plus there's a free bonus for attending, "Food as Sleep Medicine," collection of recipes.  #melatonin #sleep #insomnia 00:00 Melatonin

Melatonin: Help or Hype?

Melatonin is one of the most popular over-the-counter sleep aids in the U.S.
But, are you using it correctly?
In this episode of Healthy Looks Great on You, Dr. Vickie separates science from hype when it comes to melatonin supplements. She breaks down the difference between what your body naturally produces and what comes in the pill or gummy, and why timing and dosage matter way more than you think.
If you're struggling with sleep and relying on melatonin to help, you'll want to know:
When melatonin helps (and when it doesn’t)
Why taking too much can backfire
Who should not take melatonin
What the research says about quality control in supplements
How to maximize your body's natural melatonin
Whether you're facing jet lag, restless nights, or just want to know what works, this episode is your guide.
Don't miss "EVERYTHING YOU'RE DOING TO SLEEP BETTER IS KEEPING YOU AWAKE," free, live masterclass. Three dates available September, 8, 10, & 13. This event is FREE, but registration is required.Plus there's a free bonus for attending, "Food as Sleep Medicine," collection of recipes. 

Screen Addiction with Dr. Anna Lembke

If you’ve ever wondered why you can’t resist “just one more”—one more scroll, one more drink, one more chapter—this episode is for you. 🎧
Dr. Vickie sits down with Dr. Anna Lembke, Stanford psychiatrist and author of Dopamine Nation, to break down how our brain’s dopamine system fuels both pleasure and pain. Dr. Lembke explains the “see-saw” of homeostasis, why modern addictions like screens and social media are so powerful, and most importantly—where hope and recovery can be found.
👉 What you’ll learn:
The science of dopamine and how it drives cravings
Why screens and social media are designed to be addictive
How repeated exposure changes the brain
Why abstinence (even short-term) can reset your brain’s balance
How lifestyle medicine can protect you from modern “digital drugs”
This is neuroscience made practical—and a must-listen if you’re curious about cravings, addiction, or how to reclaim balance in your life.
📖 Dr. Lembke’s book Dopamine Nation ✨ Subscribe for weekly evidence-based lifestyle medicine insights with Dr. Vickie.
 
 
 
 

Tips on Sleeping in a Hotel

How to Sleep Better When You Travel
There’s nothing like the thrill of travel! New sights, new smells, new experiences. But if your sleep doesn’t come with you, your dream vacation can feel like a jet-lagged fog.In this episode of Healthy Looks Great on You, Dr. Vickie explores the science behind why we struggle to sleep away from home (hello, “first night effect”) and what you can do to sleep better while traveling.
From the brain’s hemispheres to pillow hacks and scent cues, you’ll learnpractical, doctor-approved strategies to help you sleep soundly—whether you’re in a five-star hotel or a rustic cabin.Plus, she shares her top bedtime routine tricks and what not to eat if you want to avoid tossing and turning all night.Whether you travel often or just want to make your next getaway more restful, this episode is packed with tips to help you feel refreshed wherever you wake up.
Jet Lag
Dr. Stacey Funt Adventure Travel
3 Simple Strategies to Sleep Better Tonight

How to fall back to sleep

Solving Insomnia: 5 Proven strategies to help you sleep through the night is a series published in Authority Magazine. This episode is part of that interview. Shawna Robins asked, "What would you advise for people should do if they wake up and can't fall back to sleep. Dr. Vickie's answers might surprise you.
Check out Authority Magazine for the full interview coming soon. 
5 Proven Strategies to Help You Sleep Through the Night
Adjust your expectations: It is normal to wake up 5-7 times during the night. But trying harder to sleep makes sleeping harder. 
Don't do clock math. Calculating how much sleep you'll get if you fall asleep now is counterproductive. 
Rest, just rest. Embrace non-sleep restorative rest. 
Turn off your mind. This one is definitely hard. Try cognitive shuffling. 
Get out of bed if laying there is distressing. If you can't relax, get up and leave the bedroom and do something boring or soothing until you feel sleepy. 
Solving insomnia isn't easy. Check out the resources on my website. 
 

Lifestyle Health: Adventure Travel

 
How Travel Transforms Your Health with Dr. Stacy Funt.
Feeling stuck in your daily routine? Longing for something more than to-do lists and exhaustion? Feeling better might start with adventure. This episode is your permission slip to reset your mind, body, and soul. 
Dr. Vickie welcomes Dr. Stacy Funt, radiologist, lifestyle medicine physician, and founder of LH Adventure Travel, for a powerful conversation on why travel is about more than sightseeing.
It’s about soul-seeing!
Learn how immersive, awe-inspiring travel experiences designed around movement, community, and intentionality can radically improve your health and spark lasting transformation.
Whether you're navigating a life transition, recovering from burnout, or simply craving connection and wonder, this episode will remind you of the healing power of stepping outside your routine and into something bigger.
 

Is napping good or bad?

The Right (and Wrong) Way to Nap – What Science Says About Catching Zzz’s
Are naps good for you, or are they a sign of something more serious? In this episode of Healthy Looks Great on You, we’re talking about the science behind napping. We explore the surprising health benefits of short power naps and the potential red flags associated with long or frequent daytime sleep.
You’ll learn:
How long your nap should be to improve memory, mood, and focus, without feeling groggy.
When daytime sleepiness is a warning sign of underlying health issues like sleep apnea or even early cognitive decline.
Why timing your nap matters (and the worst time of day to doze off).
Simple lifestyle changes to boost your energy without relying on caffeine or hours of extra sleep.
If you love a daily nap or wonder why you’re suddenly so tired, this episode will help you know when a nap is healthy (and when it’s a clue to dig deeper into your health).
Get your sleep cheatsheet: 3 Simple Strategies to Sleep Better Tonight Here

Food is Sleep Medicine

Food Is the Best Sleep Medicine—What If the Answer Is in Your Pantry?
You’ve scanned labels and sipped sleepy teas, but what if the secret to better sleep is already on your plate?
In this episode of Healthy Looks Great on You, we bust myths and get real about how everyday foods affect your sleep-wake cycle. From caffeine hiding in decaf drinks to that heavy steak sabotaging your slumber, I take you from your pantry to mini medical school—sharing how nutrients like tryptophan, magnesium, B vitamins, and fiber-rich foods work with your body’s chemistry to help you fall and stay asleep.
You’ll walk away knowing:
The worst foods to eat before bed—and how they throw off your hormones
Surprising foods that naturally promote melatonin and serotonin
Why nuts, seeds, leafy greens, fruits (hi, kiwi! 👋), and legumes are your sleep BFFs
It’s time to skip the gimmicks and eat your way to better rest. Because better sleep means better health—and healthy looks great on you.
Free resource: 3 Simple Strategies to Sleep Better Tonight

Sleep vs. Gut: Who’s to Blame?

Sleep and gut health are in a constant tug-of-war, with each affecting the other. 
In this episode, we unpack how poor sleep can inflame your gut (hello, GERD and IBS flare-ups), disrupt hormones like leptin and ghrelin, and fuel cravings. 
At the same time, an unhealthy gut can disturb your circadian rhythm, trigger insomnia, and even contribute to sleep apnea. 
We spotlight key gut bacteria tied to better ZZZ’s (like Lachnospiraceae and Odoribacter), and caution about sleep-disrupting microbes like Selenomonadales. The good news? You don’t have to pick sides—you can create harmony by supporting both sleep and gut health!
Top 3 diet tweaks for better sleep–and gut health:
Add tryptophan-rich foods (almonds, lentils, oats) to nourish gut bacteria that support serotonin/melatonin production.
Boost fiber intake through a variety of colorful fruits, veggies, and grains—perfect for gut—and are sleep-friendly.
Cut refined carbs and sugar, opting for gut-and-sleep-approved swaps like “nice cream” from frozen bananas, cherries, almond butter & cocoa.
Bonus resources: grab my Sleep Cheat Sheet and No-Plan Pantry Guide to put these ideas into action—and check out the Kickstart to Healthy Habits  mini‑course for extra support on building healthy habits that last.
Eat Better; Sleep Better by Dr. Marie-Pierre St-Onge
Related episodes:
Meet the Microbes 101
Prebiotics and Probiotics
The secret to staying on a diet