"5" to Thrive in 2025 - Week 12: Sleep and Rest

Sleep and Rest

A well-rested body and mind are the foundation of a productive and fulfilling life. Prioritizing sleep isn’t a luxury—it’s a necessity for optimal health and well-being. This week, we’re focusing on five essential strategies to improve your sleep quality and overall rest.

1. Create an Evening Wind-Down Routine

We often underestimate the importance of transitioning from the busyness of the day into a restful state. A structured wind-down routine signals to your brain that it’s time to slow down, reducing stress and allowing for deeper sleep. Without it, stress and overstimulation can keep your mind racing, making it harder to fall asleep and stay asleep.

Why is this important? A consistent evening routine helps lower cortisol levels and primes your body for restorative rest. Engaging in relaxing activities such as reading, journaling, stretching, or listening to calming music creates a sense of calm before bedtime.

Action Step: Establish a wind-down routine at least an hour before bed. Try light stretching, deep breathing, or reading a book to ease into sleep mode. Experiment with different relaxation techniques to find what works best for you.

2. Turn Off Screens 30 Minutes Before Bed

In today’s digital world, screens are everywhere—but they could be sabotaging your sleep. Exposure to blue light from phones, tablets, and TVs suppresses melatonin, the hormone that regulates sleep, making it harder to fall asleep and reducing overall sleep quality.

Why is this important? Engaging with stimulating content—such as social media or work emails—keeps the mind active when it should be winding down. Without a screen break, your brain may struggle to transition into sleep mode.

Action Step: Commit to turning off screens at least 30 minutes before bed. Replace screen time with a relaxing activity, such as meditation, light stretching, or reading a physical book. If you must use a device, enable blue light filters or night mode settings to minimize disruption.

3. Sip a Sleep-Promoting Tea

A warm, non-caffeinated beverage before bed can be a game-changer for sleep quality. Herbal teas like chamomile, valerian root, lavender, and passionflower contain natural compounds that promote relaxation and prepare the body for rest.

Why is this important? Drinking a soothing tea can help lower cortisol levels, easing your transition into sleep. The ritual itself also signals to your body that it’s time to wind down. Before implementing a tea ritual, make sure you are not allergic to any of the compounds/ingredients in your tea.

Action Step: Try a cup of chamomile, valerian root, or lavender tea 30–60 minutes before bed. Avoid caffeinated beverages in the evening, as they can have the opposite effect and keep you awake.

4. Use Your Bed for Sleep and Intimacy Only

Your brain forms associations based on the environment. If you regularly work, watch TV, or scroll on your phone in bed, your brain may associate your bed with wakefulness rather than rest. This can lead to difficulty falling asleep and a restless night.

Why is this important? Reserving your bed for sleep and intimacy reinforces a strong mental connection between your bed and restful sleep and enjoyable activities. This simple habit can significantly improve sleep consistency and quality over time.

Action Step: Avoid working, watching TV, or using electronic devices in bed. Instead, reserve your bed for sleep and intimate connections, strengthening its association with relaxation. If needed, create a designated workspace outside of the bedroom to separate work from rest.

5. Keep Your Bedroom Cool and Dark for Better Sleep Quality

Your body naturally lowers its temperature as you prepare for sleep, and a cool, dark room supports this natural rhythm. Darkness signals melatonin production, while cooler temperatures prevent overheating, which can disrupt sleep.

Why is this important? Studies show that an optimal sleep environment can significantly improve sleep efficiency and overall well-being. Creating the right conditions can help you fall asleep faster and stay asleep longer.

Action Step: Set your bedroom temperature between 60-67°F (15-19°C) and use blackout curtains or an eye mask to block light. Adjust your bedding for comfort without overheating. If necessary, use a fan or air purifier to improve air circulation.

Final Thoughts: Make Sleep a Non-Negotiable Priority

Quality sleep is one of the most important investments you can make in your well-being. By creating a wind-down routine, reducing screen exposure, incorporating sleep-promoting teas, reserving your bed for rest, and optimizing your sleep environment, you can enjoy more restorative nights and energized days.

Remember the words of the Dalai Lama:

“Sleep is the best meditation.”

Prioritize your rest, recharge fully, and wake up ready to thrive!

Thrive on,

Your Life & Health Coach – Martha A. Stewart