We live in a world where being “busy” is celebrated. I actually have a favorite hat that one of my clients made that says, “BOSSES DON’T SLEEP”. I thought it was cute, but it definitely plays into our hustle culture, and I ended up manifesting that lifestyle with an average of 5-6 hours a night of sleep.  For years, I thought I could function on five to six hours of sleep. I’d stay up late working, scrolling on my phone, cleaning, planning, or watching TV, then wake up tired and overloaded. But I noticed something interesting when I started prioritizing sleep and getting seven to eight hours: my body started changing. My energy improved, my cravings went down, my mood stabilized, and the weight started dropping off more easily.  I’m still a work in progress, but I love that I can truly feel more productive and have less guilt from sleeping. 

People brag about running on four hours of sleep like it’s some kind of Olympic sport. But the truth is, constantly being exhausted catches up with us mentally, emotionally, physically, and spiritually. Sleep is not a luxury. It’s one of the most important things we can do for our overall health and well-being.

That’s because sleep affects almost every system in the body.

Research has shown that getting less than seven hours of sleep is associated with increased obesity risk, higher stress hormones, increased cravings, and poor metabolism. One study even found that improving sleep helped people reduce their calorie intake by around 270 calories per day on average. Sleep also helps regulate hormones like cortisol, leptin, and ghrelin, which all play a role in hunger, fat storage, stress, and appetite.

In other words, if you’re trying to lose weight while running on fumes, your body may feel like it’s fighting against you.

The good news? Small nighttime habits can make a huge difference.

Your Brain Needs Ritual

One of the best things you can do for your sleep is create a sacred nighttime routine.

Our brains love patterns. When we repeat behaviors consistently, the brain starts recognizing those signals and preparing the body for rest. If every night you dim the lights, drink tea, stretch, and read before bed, eventually your brain begins associating those habits with sleep.

But if your bedtime routine consists of bright lights, stressful emails, social media scrolling, and true crime documentaries at midnight… your brain stays alert and overstimulated.

Think about it this way: your body needs permission to slow down.

The Problem With Blue Light

One of the biggest sleep disruptors today is blue light from phones, tablets, computers, and TVs. I know folks that sleep with the phone in their face, let’s not even start talking about the radiation, that’s a whole other article. If you have teenagers, I already know you see them hugging up with the phone all night lol 

The main issue is that blue light tells the brain that it’s daytime and suppresses melatonin production. Melatonin is the hormone responsible for helping us feel sleepy and relaxed. This is why you can feel exhausted but suddenly “wide awake” after scrolling on your phone for an hour in bed. Instead, try reducing blue light exposure at least one hour before bedtime.

Swap bright overhead lights for softer lighting, like:

• Salt lamps-MY FAV
• Candles (try the electric kind for safety in case you fall asleep) 
• Warm orange or red-toned lamps
• Dim lighting
• Even putting lighting closer to the ground to duplicate the sun setting. 

Red and orange tones mimic sunset lighting, which naturally signals to the body that nighttime is approaching.

Resetting Your Circadian Rhythm Naturally

Our bodies operate on an internal clock called the circadian rhythm. One of the best ways to support it is through natural sunlight exposure.

As soon as you wake up, try stepping outside for at least 10 minutes. Sit on the patio, go for a short walk, or simply stand in the sunlight. Morning sunlight helps naturally regulate cortisol levels and signals to the brain that it’s time to wake up and be alert. Then, if possible, get another dose of sunlight between 1 and 3 p.m. During the evening, stepping outside again can help your brain recognize that nighttime is approaching.

Nature already created the perfect sleep schedule. We’ve just become disconnected from it.

Create a Sleep Environment That Supports Rest

Your bedroom environment matters more than people realize.

If your room is noisy, cluttered, hot, overstimulating, or bright, your sleep quality can suffer.

Here are a few simple ways to improve your sleep environment:

1. Control Noise

• Use earplugs
• Try white noise
• Use calming sound frequencies or nature sounds

2. Block Excess Light

• Wear an eye mask
• Use blackout curtains if possible
• Avoid bright overhead lights before bed

3. Keep the Room Cool

Experts often recommend sleeping in a cooler room, around 71–72 degrees if possible. Cooler temperatures help the body relax and enter deeper sleep.

4. Try a Weighted Blanket

If you struggle with anxiety or restlessness, a weighted blanket can help calm the nervous system and create a feeling of safety and grounding. 

What You Eat Before Bed Matters

Late-night heavy meals can disrupt sleep and digestion.

Try not to eat large meals right before bed. If you need a snack, focus on light protein or calming foods one to two hours beforehand.

One thing I personally recommend is warm bone broth before bed. Many people find it calming and grounding, and it may help support deeper relaxation and sleep.

Herbal teas can also help create a relaxing nighttime ritual. Be mindful of sugar spikes since you will probably not get to bed as fast with a sugar rush. 

Your Nighttime Routine Can Become Sacred

One of the biggest mindset shifts we can make is viewing bedtime preparation as self-care instead of a chore.

Instead of crashing into bed stressed and overstimulated, think about creating a peaceful transition into sleep.

Here are some simple ideas for your nighttime routine:

• Turn off electronics one hour before bed
• Dim the lights
• Light a candle or salt lamp
• Drink tea
• Sit outside for the evening air
• Stretch or do gentle yoga
• Journal
• Read a calming book
• Take a warm shower
• Do skincare or self-care rituals
• Clean up clutter around the house
• Fold clothes or lightly organize your space
• Brush and floss your teeth mindfully
• Practice gratitude or prayer

Your nighttime routine doesn’t have to be perfect or complicated. It just needs to signal to your body that it’s safe to relax.

You got this! 

We spend so much time trying to improve our lives through productivity, hustle, supplements, diets, and endless to-do lists, but sometimes the most healing thing we can do is simply rest.

Sleep impacts your mood, hormones, metabolism, focus, immune system, stress levels, and emotional health.

If you’ve been feeling overwhelmed, anxious, exhausted, stuck in a weight-loss plateau, or mentally foggy, don’t overlook the power of proper rest.

Your body heals while you sleep.
Your brain resets while you sleep.
Your nervous system calms while you sleep.

Rest is productive too.

And honestly? The version of you running on eight hours of sleep is probably way more powerful than the version surviving on caffeine and chaos. Sleep well! 

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