Do you wake up feeling well-rested, or do you hit snooze a zillion times before dragging yourself out of bed?
Sleep is one of the most underrated superpowers you have. It improves productivity, reduces reactivity, and promotes healing—both physically and mentally. Yet, so many of us treat sleep like an afterthought, pushing it to the bottom of the priority list.
Last month, I decided to make sleep a priority. I did Dry January and went to bed at 8:30 PM with my kids. And let me tell you—the difference has been incredible. For the first time in months, I slept through the night four times in one week. I woke up feeling more rested, more focused, and less reactive to stress. It’s amazing how something so simple can completely shift how we feel and show up in our lives 😍
If you’re struggling with sleep, here are a few game-changing tips to help:
💡 Understand your sleep cycles
Your body progresses through 90-minute sleep cycles consisting of three stages: light sleep, deep sleep, and REM sleep. Each stage plays a crucial role in restoring your body and mind:
💤 Light sleep: the transition from wakefulness to deeper sleep.
💤 Deep sleep: where physical restoration, tissue repair, and immune system strengthening occur.
💤 REM sleep: the stage responsible for memory consolidation, emotional regulation, and vivid dreaming.
To wake up feeling refreshed, aim for 4-6 full sleep cycles per night (about 6-9 hours of sleep).
💪🏽 Build a strong sleep routine
These simple but effective strategies can improve your sleep quality and help you wake up feeling revitalized:
✅ Stick to a consistent sleep schedule. Going to bed and waking up at the same time every day trains your body to fall asleep more easily.
✅ Limit screen time before bed. Blue light from screens disrupts melatonin production. Try reading a book or practicing a nighttime ritual instead.
✅ Create a relaxing pre-sleep routine. Whether it’s dimming the lights, meditating, or stretching, small cues signal to your body that it’s time to rest.
✅ Cut back on alcohol and caffeine. Both disrupt sleep cycles and prevent deep, restorative rest.
✅ Avoid intense exercise 4 hours before bed. This gives your body time to shift from an elevated state to a relaxed one.
✅ Don’t check the time if you wake up in the middle of the night. Knowing how much time is left until morning can increase anxiety and make it harder to fall back asleep. (This has been a game-changer for me!)
✅ Keep a notebook by your bed. If you wake up with ideas or things to do, write them down instead of obsessing over them all night.
✅ Use a sleep mask and darken your room. Darkness helps your body stay asleep longer.
✅ Consider using a sleep-tracking device. These tools provide insights into your sleep patterns and help identify areas for improvement.
✅ Leave your phone outside your room. This stops you from checking it at night and allows you to start the day with intention rather than external distractions.
🚨 Sleep isn’t a luxury—it’s a necessity
When you’re well-rested, you think more clearly, make better decisions, and handle challenges with greater ease.
So, how are you prioritizing your sleep this year? What’s one small change you can make to improve your rest and recharge? Sleep is the foundation for everything—let’s start treating it that way.
Which tip are YOU ready to try?
P.S. Healthy sleep gives you the confidence to do hard things. If you’re ready to build confidence and lead with clarity:
📅 Book a free Clarity Call: let’s explore what’s motivating you, what’s holding you back, and how to align your goals for success.
🧠 Take my Confidence Monster Quiz: discover the hidden monster holding your confidence back and get actionable strategies to overcome it.
🎥 Check out my YouTube Channel: watch videos packed with tips on confidence, leadership, and living with intention.
Lots of love,
Anna
