THE GENTLE HEALTHY TRAVELER (TGHT) August 2, 2025 NEWSLETTER

TGHT stands for The Gentle Healthy Traveler and is the personal brand of health coach, health researcher, and writer Nikki Lyn Pugh, MFA, INHC (that's me). If you want to know more about what TGHT is all about, check out my intro video HERE. While you are there, be sure to SUBSCRIBE to the TGHT YouTube Channel. I publish fun, informative health information every day!

My aim at TGHT is to educate about the very serious (and sometimes seriously confusing) topics around human health in a way that is as thorough and honest as possible but is also understandable, inspiring, and maybe even fun!

This is no small feat, of course, but at the same time it is really important! After all, having fun, laughing a little, and experiencing real hope and joy is absolutely essential every day for good health!

(The above statement has a lot of secular science to back it up AND has also been approved by the highest authority in the universe: God. Check out Proverbs 17:22, for starters)

PS - Also be sure to put us in your contacts so we don't go into spam!

Experiencing True Rest at Night

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Hello friends,

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Have you ever noticed yourself "coming alive" at night, right about the time you were set to go to sleep? Suddenly, your mind is racing with ideas (or maybe worries) and you find yourself starting a new project or cleaning out all of the bathroom cabinets at 11 o clock at night.

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If you can relate to this, you are not alone - and I hear ya! I used to be the cookie cutter definition of a "night owl" myself. And you know what? I did get a lot done in those wee hours. When I was my younger self (like, before I hit around 45 or so), I thought, "Who cares what time I go to bed, as long as I get some sleep eventually? After all, I'm getting a lot of things done!"

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After years of "burning the candle at both ends," however, unhealthy sleep habits have a way of creeping up on us and leading to serious ramifications later on.

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The fact is that there are a lot of reasons why some of us tend to have a hard time getting to bed at night. For some, it could just be bad habits - drinking too much coffee too late in the day, eating meals late at night, or staying up too late watching our favorite show or scrolling social media. For others, childhood trauma or other experiences that may have happened at night could be causing parts of us to be "hyper-vigilant" when the sun goes down because we just don't feel safe enough to sleep.

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The good news is that there is a solution and there is a way out, no matter what your situation with sleep! There is a way to heal nighttime trauma as well as begin to put healthy sleep hygiene habits in place so that not only deep, restful sleep but also restful, relaxing before-sleep time happens too!

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And did you know that scripture also tells us that our good, good God has our back at night as well? Here is one of my favorite reminders:

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I also love this short night-time prayer put together by blogger, mom, and Jesus-follower "Ally" at themodernmary.com:

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“Lord, thank you for the breath in my lungs and the ground beneath my feet. I am so grateful for your provision. Father, please forgive me for my sins—may anything I have done to offend YOU or your people, be forgiven. Thank you, God, for your unending love that brings me comfort in times of struggle. Your Word says that I should not be anxious about tomorrow, for tomorrow will be anxious for itself (Matthew 6:34). Holy Spirit, come—quiet my heart and mind. Free me from the chains of anxiety and worry. Thank you in advance for a peaceful rest and refreshed spirit in the morning. Amen.”

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I encourage you to use these or create your own nighttime prayer or list of scriptures to help your body, soul, and spirit settle in to the night and prepare for deep, restful sleep.

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In addition, if simply breaking the night owl habit is what you really need, I encourage you to follow the 10-3-2-1-0 Rule! You can learn more about that here:

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Together, we can receive the love and SHALOM peace of the True Family for true healing and whole-ness in our body one good night’s sleep at a time.

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Blessings for a good night's sleep and I'll see you on the road,

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Nikki P

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Now You Try It:

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What helps your body prepare for sleep? Here are some go-to activities that you try 1-2 hours before bed so that you can get the deep delta-sleep you need for true rest, recovery, and rejuvenation (according to the adult Circadian Rhythm schedule, for most of us, this is around 10 pm):

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-turn off sources "blue light," including phones, computer monitors, and Smart TVs,

-draw your curtains and turn on "warm" sources of light, like traditional (non LED) bulbs and candles,

-snuggle in with a good book,

-sip on a soothing cup of non-caffeinated, herbal tea,

-draw a warm bath,

-do some light stretching,

-draw, doodle, knit, or engage in another calming hobby,

-journal,

-listen to calming music,

-pray or meditate,

-engage in light conversation or a "nighttime check in" routine with members of your household so that you can all go to bed at a healthy time and get some deep, refreshing sleep!

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Let’s get the convo going! I would love to hear about what works for you in getting a good night's sleep! Feel free to comment on relevant YOUTUBE videos about sleep (coming soon, so be sure to subscribe) or you can email me directly HERE.​

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Blessings and we will see you on the road,

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Nikki P. (& Ms. D )

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PS Be sure to tune in to The Gentle Healthy Traveler on YouTube as I dive in to our August 2025 health topic: emotions and physical health. It's going to be a lively discussion so be sure to subscribe for the latest videos!

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Are you ready to heal the trauma that may be affecting your physical health and holding you from your true purpose in life? Learn more about faith-based trauma healing at Transformations Community.

Want to know more about Faith-Based Health Coaching with The Gentle Healthy Traveler? Check Out This Video:

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DISCLAIMER: The videos, articles, and blogs created by as well as the live events led by faith-based health coach and natural health writer Nikki Lyn Pugh, MFA, INHC (aka The Gentle Healthy Traveler) are for entertainment and educational purposes only. They are not meant to diagnose or prescribe. Please consult your regular physician or natural health professional.