WHY SLEEP MATTERS

Why Sleep Matters: Tips for Restoring Your Body and Mind

If there's one thing I hear constantly these days, it's complaints about sleep. And I get it—sleep is everything.

Sleep is crucial for so many aspects of our well-being, and its absence can become a massive disruptor to your goals. But it’s not just about achieving your goals—lack of sleep affects your hormones, mood, appetite, and your overall feeling day to day.

So, what actually happens when you don’t get enough sleep?

A lot, actually—and most of it is pretty detrimental. Here are just a few of the consequences:

  • Impaired memory, focus, and judgment

  • Increased irritability, anxiety, and risk of depression

  • A weakened immune system

  • Higher risk of obesity

  • Reduced lifespan and an increased risk of chronic disease

As you can see, sleep is one of the most important pillars of self-care. But many people struggle to get the quality sleep they need.

One of the most common complaints? People say they just can’t relax, they have too much on their minds, or they’re feeling too stressed to fall asleep.

The First Step? Relaxation.

But relaxation doesn’t mean just lying there doing nothing—it’s about actively calming your nervous system.

In today’s fast-paced, always-on world, stress is inevitable. We're constantly rushing from one task to the next:

  • Work is demanding.

  • Kids are demanding.

  • Trying to fit in your own hobbies or hitting the gym... all while keeping up with social media and binge-watching TV shows.

You’d be surprised, but screens—which we often turn to as a way to relax—are actually adding to your stress, believe it or not.

Many of my clients say they don’t feel stressed, but the truth is, they’ve become so accustomed to the daily grind that they’ve forgotten what it feels like to be truly relaxed.

The irony? Sleep is one of the best ways to help your body and mind recover from stress, yet stress is also the very thing that prevents you from getting that sleep.

So, how do we break this cycle?

It starts with regulating your nervous system.

But what exactly is the nervous system?

Your nervous system is essentially the communication system between your brain and your body, sending signals to perform various functions, processes, and tasks. Stress disrupts this system, which in turn messes with your sleep quality and patterns.

By regularly calming and regulating your nervous system, you’ll notice a huge reduction in stress, improved sleep, and an overall boost to your life.

How can you regulate your nervous system and get better sleep?

Here are a few simple yet effective ways to improve your sleep while calming your nervous system:

  1. Breath Work – This is my absolute favorite. I've had clients drastically reduce their stress levels, and even manage cravings and stress eating, just by incorporating breath work. I recommend doing it for just 5 minutes in the morning, 5 minutes before bed, and even 5 minutes mid-day if you can. My go-to method is the 4-7-8 technique: inhale for 4 counts, hold for 7, and exhale for 8.

  2. Screens Off 30 Minutes Before Bed – Let your brain and body decompress by stepping away from screens at least 30 minutes before bedtime. Instead, try reading, tidying up your space, or just sitting in quiet.

  3. Stretch and Meditate Before Bed – Stretching helps relax your muscles and unwind your body. Follow it up with a quick meditation session to quiet your mind.

  4. Avoid Heavy Meals, Caffeine, Alcohol, and Spicy Foods – Try not to eat large meals 2-3 hours before bed. If you need a snack, keep it light and easy to digest to avoid any discomfort or indigestion.

  5. Consistency is Key – Go to bed and wake up at the same time every day. It may take some time to adjust, but having a consistent sleep schedule is crucial for regulating your body's internal clock and improving your sleep quality.

If you want to feel better, more energized, and focused, it all starts with improving your sleep. Stress, modern life, and screen time make it harder than ever, but by actively working on calming your nervous system, you'll start to see real changes - not only in your sleep but in your overall well-being.

So, make sleep a priority. Regulate your nervous system. Your body will thank you.

Coach Kalie

Sam