Sleep isn’t just about rest—it’s about recovery. The lack of sleep affects our mood, our focus, our health, and even our relationships. But here’s the thing: so many of us are running on empty, surviving on caffeine, and wondering why we’re so tired all the time. And while there are sleep experts out there with great advice, today we’re having a real conversation for everyday people who’ve struggled with sleep, those who may have found little tricks that helped, and those who are still figuring it out—just like the rest of us.
—
Watch the episode here
Listen to the podcast here
How To Get Better Sleep Naturally And Wake Up Refreshed
Why Sleep Is Essential For Recovery And Health
In this episode, we’re talking about something that affects every single one of us. Sleep. That’s right. Specifically, we will be talking about how to get better sleep naturally and wake up feeling refreshed. That’s what this episode is all about. Let’s be honest. How many of us can say we wake up energized every day? I know I have a lot of energy but I don’t wake up every day energized. I want to share that.
If you’ve ever tossed and turned at night or you find yourself struggling with endless scrolling on your phone at 2:00 AM or you hit the snooze button ten times in the morning before even rolling out of bed, this episode is for you. If you love sleeping like I do, then this episode is definitely for you. Sleep isn’t just about closing your eyes at night or what we call rest. Sleep is about recovery and healing. It’s about recharging and preparing for the day ahead. That’s what sleep is all about.
The lack of sleep impacts your mood, focus, health, and even relationships. It will hinder your ability to be you unapologetically. There are so many people who struggle to get the kind of rest that we need but here’s the thing. Many of us are running on empty, surviving on caffeine, or wondering why they were so tired all the time, whether it’s stress, endless scrolling on our phone, or trying to do one more thing before bed. We’ve all been there. You’re not alone.
While there are sleep experts out there who have great and awesome advice, we’re not here to share complex medical jargon or miracle sleep cures. We’re having a real conversation for everyday people like you and me. We’re going to talk about small habits, real struggles, and simple changes that anyone can try.
Are you someone who has been trying to build a healthier nighttime routine? In this episode, we’re going to help you out. We’re going to talk about practical, natural ways to improve your sleep. No complicated theories or fancy products, just real simple tips you can try not tomorrow night but tonight. I’ll also be sharing some of my experiences and habits I found helpful as I wind down at night. Grab your favorite cup of tea, get cozy, and let’s talk about getting better sleep. Let’s dive in.
We want to start with the why behind sleep. Why is sleep so important? It isn’t just about rest, like I said before. It’s about recovery. While we sleep, our body repairs itself. It repairs our brain, whatever ligament, any illnesses, brain processes, and the information of today or earlier today. It allows our emotions to get reset.
If you’re skipping good sleep, you are not just tired. You’re operating on less focus and attention to detail. I am a person who is big on attention to detail. You’re functioning with less patience and most of all, less energy. It’s like trying to drive your car with no gas. The tank is empty. We all know how that works. It doesn’t. Let’s get good and serious sleep. Let’s do that.
Common Sleep Disruptors: Stress, Technology, And Inconsistent Routines
I have a question for you, readers. What do you think gets in the way of good sleep? Think about it. What are some of the things that will get in the way of good sleep? What gets in the way of you having a good night’s sleep? For many of us, it’s one or more things. I want to talk about one or more things that get in my way. The first thing is stress. When I’m stressed out, the last thing I’m going to do is sleep. Can I tell you that I love sleeping? I do love sleeping but when I’m stressed, I can’t.
I lie in bed replaying every little thing that happened or whatever the situation or circumstance that occurred that day or what I am worrying about. With the stress, I’m worrying about something. It’s every little thing that happens that day or what may happen tomorrow. Stress impacts your ability to sleep. It impacts my ability to sleep. When we worry, sleep does not want anything to do with you or me. It stands off at a distance. You can see it. I can see it because I love sleep but it’s not coming anywhere near. Stress and worry.
How many of you scroll through your phone, either Instagram, TikTok, or Facebook, until you can barely keep your eyes open? I tease my family members when I see them doing it and I say to them, “What are you doing? Watching TV? Can you put your television down?” They look at me side-eyed but it’s all good. The point is blue light messes up your body’s natural signals to sleep. We’ve become addicted to scrolling.
For some of us, it’s hard to stop scrolling. Do you personally struggle with technology before bed? You think you’re relaxed by watching YouTube videos but you end up watching way longer than you plan and feeling wired instead of tired. When you bundle this with that 4:00 PM cup of coffee or that 5:00 PM energy drink that you had, sleep becomes standoffish. Sleep is not coming near you. Stress and caffeine.
Coffee may seem harmless when you’re drinking it and the energy drink as well but think about the fact that when it comes to bedtime, it’s still in your system and body. You want to be mindful of that for those of us who do not have a bedtime schedule. I like to go to bed around 10:00 or maybe 11:00. I’m that person who finds myself off schedule a whole lot, especially when I feel like I’m behind.
Going to bed at 10:00 PM one night, midnight another night, and 2:00 AM another night confuses your body rhythm. You can’t possibly get good sleep. I know I don’t when my body rhythm is off. I have to be mindful to stick or go back to my routine. I love to sleep. It’s my favorite thing to do. I’m sorry to say but sleep comes easy for me, except when I’m stressed and worrying about something, I don’t feel good, and I’m off my routine. When I’m off my routine, I struggle to fall asleep.
6 Simple Natural Tips To Improve Your Sleep Routine
There are a number of things that come in between us getting a good night’s sleep. I said it. Stress, scrolling, drinking caffeine, worrying, and not having a good bedtime. With that being said, let us segue into talking about simple but natural tips to improve sleep. These tips are for anyone. They’re so simple and easy. Think of sleep like landing a plane. You need a gradual descent. You can’t just lay in that plane. You have to gradually descend.
Think of sleep like landing a plane. Your body needs a gradual descent, not a sudden drop. Share on XOur bodies are looking for that and need that. Start winding down 30 to 60 minutes before bed. I’m quite sure you’ve heard this before. This could mean anything, such as dimming the lights. You can pick up a book and read. You can listen to soft, relaxing music. Journaling also helps as well, even doing some light stretching. I do all my exercise in the morning. By the end of the day, I’m ready to go to bed. Light stretching will help as well.
The goal is to signal your brain that it is time to relax. You have to allow your body that time to dissent gradually. Create a wind-down routine. That is tip number one. Tip number two is to limit screen time before bed. If you’re scrolling on your phone or tablet throughout the day or you like to watch television, the blue light from these devices can trick your brain into thinking it’s still daytime.
Try putting your devices away at least 30 minutes before bedtime. Put your phone on Do Not Disturb and also put it away. If you need to be on your phone during the wind-down time, then use a blue light filter. Look into getting a blue light filter. That should help as well. Tip number three is to stick to a sleep schedule. I’m talking to myself because I tend not to stick to my sleep schedule.
For some reason, I tell myself, “I can get this stuff done. I can get this done.” I’ll stay up late, and I’ll feel the difference the next day. When I do this 3 or 4 days in a row, not on my routine or schedule, I begin to feel sluggish. Our bodies thrive on routine. We love routine. Going to bed and waking up at the same time, even on weekends, can help our body develop a natural rhythm and flow. We’ll feel it, too.
Over time, you’ll find it’s easier to fall asleep and wake up without an alarm. How many of us use alarms? I do. My husband teases me because I will set my alarm and I will intentionally not get up. I won’t get up. I love to sleep, so I want to do more and more of it. I use my alarm to wake me up as a pre-cursor or pre-wake-up warning. I intentionally lay in bed for another hour and then I’ll get up and start my day. If you stick to a sleep routine, sleep will come easy. Believe me. It works for me.
Here’s tip number four. What do you eat or drink at night before you go to bed? What are those things? You have to be mindful and watch those things. Avoid heavy meals. Avoid drinking alcohol and caffeine close to bedtime. Instead, try a calming tea like caramel or peppermint. I love some peppermint tea. It can help you to relax without keeping you awake. That’s my go-to, peppermint tea. You have to try it.
Here’s tip number five. I love this because of the word sanctuary. Make your bedroom a sleep sanctuary. Our bedroom should be a place for rest and not stress or worry. It should be a place where we go to rest and get good sleep. You want to keep it cool, dark, and quiet. When I sleep, I like the room to be dark or pitch black. Any little light bothers me. Not only when I’m falling asleep but believe it or not, it wakes me up. I’ll roll over, see the light, and wake up.
Be sure to invest in blackout curtains. You can also look for comfortable bedding that’s going to help you fall asleep or this so-called white noise machine. You can look into that. These are some suggestions that will help you make your bedroom into a sleep sanctuary. Tip number six is good, too. Practice gratitude or journaling. One of the things that helps me when I’m going to bed is I say my prayers.
To me, that is the same thing as thinking about positive things because as I say my prayers, I’m saying thank you. I’m grateful for the things that occurred throughout the day. I’m grateful for the food that I ate, my health, and my well-being. I say these things out loud but you can go a step further and write them down. Put them in your journal. I know that thinking positively and specifically speaking about what I’m grateful for helps me end my day on a positive note, but it also helps me quiet my mind.
If you are a person who says, “I tried all that and I still can’t sleep.” Even with all these tips, there might still be some nights, and they are with me as well that I can’t sleep, and it’s okay. Don’t make it wrong. It happens to all of us, believe me. If you’re tossing and turning, try getting out of bed. I do this. When I can’t get any sleep, what I’ll do is say, “If I’m not sleeping in fifteen minutes, I’m going to get up, pick up a book, and read. I’m going to listen to some soft, calming music.” That’s what I do until I feel sleepy.
Improve Your Sleep: Key Takeaways
Sometimes, I’ll put my earbuds in and that will help me fall asleep. Listen to something like music, but please avoid turning on your phone at all costs. Don’t turn on your phone or the television because it’s only going to wake you up more. That’s all it’s going to do. I shared with you six tips. I want to recap some of the key points that we talked about.
We know sleep is essential. It’s non-negotiable. It is essential for our physical and mental health. The lack of sleep impacts your ability to be you unapologetically. You must get sleep. I must get some sleep. We must get sleep. Stress, screens, and inconsistent schedules are some of the biggest sleep disruptors. We talked about that and I share that. The sad part is that they are all right at our fingertips.
Sleep is essential for our physical and mental health. It’s non-negotiable. Share on XWe’re not asking for big changes. Just simple changes like a wind-down routine. Set your alarm on your phone for a specific time and that will be your wind-down time. Limit your screen time during the day but during that time, limit your screen time. Create a sleep-friendly bedroom. It’s going to make a huge difference. Believe me when I say you are getting better sleep. I’m serious about that.
Remember that improving your sleep doesn’t mean being perfect every night. Give yourself grace as you try to figure out what works best for you. Don’t make it wrong. Improving your sleep is about small, consistent changes that you implement. Give yourself grace. Celebrate your wins. Even if they’re small, celebrate your little win. Don’t make it hard or wrong at all. You come up with what ways that you want to celebrate.
The One Thing Challenge: Improve Your Sleep Tonight
I’m thinking something like going to bed fifteen minutes earlier, skipping that late-night coffee, or turning off your phone at 9:30. Believe me, my Do Not Disturb goes into effect at 9:00 PM. At 8:45, I have an alarm and it goes off. It’s a quiet alarm, and I know that it is my wind-down time. Here’s what I want you to do. Let’s do it tonight.
Each and every one of you who are reading. I want to challenge you to do one thing that’s going to help you sleep better tonight. Don’t make it wrong or hard. I say that all the time because, as humans, we are good at making things wrong and hard. I’m telling you, don’t make it wrong and hard. Getting the proper amount of sleep every night will have an impact on you being you unapologetically.
That’s what this show is all about. You are you unapologetically. I dare you to take my challenge and try one thing, something as simple as putting your phone away. That might be a hard thing for you because we’re always scrolling, but put it away earlier than you normally do. Instead of drinking coffee, make yourself a nice hot cup of tea. I recommend peppermint.
You can listen to some soft, calming music. I tend to find instrumental music without lyrics very calming. You can do some journaling or read a book before you go to bed. Try at least one thing. I know I rattled off a couple of things but try one thing and see how it feels. See if it works for you. If it does work for you, keep building from there. If it doesn’t work for you, try something different until you find what works for you.
Sleep is important. The lack of sleep impacts your ability to be you unapologetically. With society’s rigid expectations and endless opinions, self-expression and self-appreciation can feel challenging and daunting. The lack of sleep will make it worse. Most of the time, we tend to push down those feelings, dumb down, hide how we are feeling, and go with the flow. Being you unapologetically doesn’t mean going with the flow. It means being true to how you were created and not allowing people’s opinions to affect how you show up in life.
You are you unapologetically. It means being true to how you were created and not allowing others’ opinions to affect how you show up in life. Share on XI say it at the end of every episode. People are going to talk about you and say things about you. We just have to let them talk. Where do you have the time to allow yourself to be intimidated by the presence of others and think so little of yourself? Tell me where. When you show up without pretense and hesitation, the world can’t dull your glamour.
Most importantly, you will be inspired. I say it all the time. Shine your light. Not only shine your light but you want to help others tap into their own brilliance. Let us all agree as I share this at the end of the majority of the episodes that I do. Put it into a disparaging mindset and begin to own your authentic self. Get some good sleep. It’s going to help you.
Join me here in a safe space where we’re going to have an intimate, influential conversation about you being you because you are you unapologetically. No one is better at being you, I guarantee you. Thank you so much for reading. Your support is greatly appreciated. Please know that we can’t do this without you, absolutely not.
Let me say this. If you found this episode inspiring, uplifting, and informative, don’t forget to share it with someone else, especially someone who you know may be struggling with getting good sleep. As always, make sure you subscribe to our show so you won’t miss an episode. In between now and then, sleep well, wake up refreshed, and keep showing up as your authentic self every single day. How about that? Until next time. Take care and sweet dreams, everyone. Ciao. Bye for now.
Important Links