Issue #28: 5 Tips To Help Wake Up Feeling Rested
It’s amazing how helpful even little changes can be!
🌿 Not sleeping well? Take a moment to look around your space where you sleep. It might seem silly, but it really helps to have a tidy sleeping area that is dedicated to just that: sleeping. Even just making your bed when you get up helps. Plus, keeping the space cool, dark and comfortable at night also goes a long way to improving sleep quality.
✒️ "Sleep is like the golden chain that binds our health and body together." - Thomas Dekker
💡 Did you know that humans can survive longer without food than they can without sleep? Sleep is a vital part of our overall well-being that often gets forgotten in our go, go, go society.
🍵 I’m drinking a cherry blossom green tea this morning while tucked into a blanket that a good friend knit me. Yesterday still felt like summer, but today has all the feels of autumn rolling in.
I haven’t always had the best relationship with sleep and feeling rested and energized in the morning. Sometimes it’s caused by extraneous circumstances—like taking care of a friend’s grumpy cat who is healing from a bad injury and is in desperate need of TLC (current lack of sleep mode). But in general, stress and anxious thoughts are often what keep me awake at night.
If you also find yourself lying awake at night, struggling to quiet your thoughts, only to wake up feeling groggy and unrested, you're not alone. Many of us face challenges when it comes to sleep, whether it’s trouble falling asleep, staying asleep, or feeling fully restored when we wake up.
Sleep disturbances have become increasingly common in today’s fast-paced, technology-driven world. According to a 2023 Gallup poll, 57% of US adults struggle with sleep deprivation. The study found that 1 out of 5 adults got less than 5 hours of sleep a night and 73% of adults got less than the recommended 8 hours of sleep.
Stress, anxiety, and the pressures of daily life can keep our minds buzzing long after we turn out the lights, making it hard to get the rest we need.
The impact of poor sleep goes far beyond feeling tired the next day. Sleep is crucial to our mental, physical, and emotional health. A lack of quality rest can affect everything from our immune system and cognitive function to feeling more pain in our body to our mood and overall well-being. Over time, chronic sleep issues can lead to more serious health problems, including anxiety, depression, and cardiovascular issues.
The good news is that sleep can be improved by making a few intentional changes to our daily habits and nighttime routines. Over the years, with lots of personal practice and study, I’ve been able to improve my relationship with sleep and, in general these days, sleep pretty well. More often than not, I’m asleep by the time my head hits the pillow and don’t wake up until the next morning.
As mentioned, this hasn’t always been the case. But I’ve found that by focusing on practices that support relaxation and calm, I have been able to train my body and mind to wind down and experience deeper, more restorative sleep.
Below, you’ll find five tips that myself and many of my clients have found to be helpful in improving sleep quality and waking up to feel refreshed. These simple steps have made a world of difference in my sleep quality, allowing me to start each day with renewed energy and focus, and I hope they can benefit you, too.
Let’s explore these tips that can help you create healthier sleep habits and turn restless nights into restful slumber.
5 Tips for Improving Sleep
1. Create a Welcoming & Comfortable Sleep Space
Our sleep environment plays a huge role in how well we sleep. A cluttered, noisy, or uncomfortable space can keep your body on alert and prevent you from fully relaxing. Start by decluttering and keeping your room cool, dark, and quiet. Opt for cozy bedding and pillows that support your head and neck in a comfortable position. If noise is an issue, consider white noise machines or comfortable earplugs. The goal is to make your bedroom a sanctuary for rest, signaling to your body and brain that it’s time to wind down.
2. Practice Mindful Movement That Encourages the Body and Mind to Ease and Release
Movement, especially gentle, mindful practices, can be a powerful way to prepare the body for sleep. Activities like yoga, stretching, or a leisurely evening walk can help release physical tension and calm the mind. These movements signal to your nervous system that it’s time to shift into rest mode. Focus on slow, deliberate movements that help you connect with your breath and release any stored tension in your muscles.
3. Cultivate Mindful Breathwork to Regulate the Nervous System
Our breath is one of the most powerful tools we have for calming the mind and preparing for sleep. Practicing deep, mindful breathing before bed helps regulate the nervous system, lowering stress and encouraging relaxation. Techniques like diaphragmatic breathing, where you breathe deeply into your belly, or alternate nostril breathing can quiet the mind and soothe anxious thoughts. Spending just a few minutes on intentional breathwork can make a significant difference in your ability to fall asleep and stay asleep.
4. Establish an Evening Routine That Prepares You for Rest
Creating a consistent evening routine helps signal to the body that it’s time to transition from the busyness of the day to a state of rest. Try to do the same calming activities each night, such as dimming the lights, drinking a cup of herbal tea, or reading a book (one that isn’t too stimulating). Disconnect from screens at least 30 minutes to an hour before bed, as blue light from devices can disrupt your natural sleep-wake cycle. This routine doesn’t need to be elaborate or take lots of time—it’s about consistency and finding rituals that relax your body and mind.
5. Use Journaling as a Way to Release and Connect to Gratitude
Sometimes, when our minds are cluttered with thoughts and worries, it makes it hard to sleep. Journaling can help. Before bed, take a few minutes to write down any thoughts, feelings, or worries you’re carrying. This helps you release what no longer serves you and makes space for a restful night. Adding a gratitude practice, where you write down a few things you’re thankful for, can also shift your mindset into a more positive and peaceful state before sleep. Gratitude fosters feelings of calm and contentment, allowing your mind to quiet down as you prepare to rest.
Ready for Deeper Sleep?
If these tips resonate with you, and you're looking for even more tools, guidance and support to improve your sleep, consider joining our Yoga Therapy for Deep Sleep 6-week online series starting September 24th.
In this program, you’ll explore live and recorded sessions that guide you through mindful movement, breathwork, and other practices specifically designed to help you sleep better. You’ll also gain access to downloadable resources that encourage rest, relaxation, and overall well-being.
The Yoga Therapy for Deep Sleep series equips you with:
Effective Techniques: Learn and implement gentle movement and breathwork, meditation, yoga nidra and other mindfulness practices that calm your mind and relax your body.
Personalized Guidance: Craft a sleep routine that suits your unique needs and lifestyle.
Long-Term Benefits: Establish lasting self-care habits for sustained wellness. As part of the series not only do you get the weekly live sessions that you can access from anywhere but you’ll also have access to the recordings, meditations and movement practices for one year. Plus you’ll receive downloadable resources you can keep with you to continue that long-lasting self-care support.
Sign up today and take the next step toward restful, restorative sleep!
Keep reading with a 7-day free trial
Subscribe to Morning Pause 'n Tea to keep reading this post and get 7 days of free access to the full post archives.