Better Sleep Tips: 10 Easy Ways to Boost Energy and Rest

I think it's safe to say that every single client I have the honor and privilege to work with is trying to make something better in their lives. A new job, a promotion, to feel calmer & in control about their days, to start working out and feel good in their skin. To grow as a human or a parent and - whether they use this language or not - to move from just surviving the days to thriving.

What often gets overlooked in the need to do better, feel better, move better, however, is sleep.

I had a client recently who actually prided themselves on the fact that he slept only 5 - 6 hours a night and didn't need any more than that. As soon as he started working out regularly and getting closer to 10k steps a day though, he started sleeping 7 - 8 hours a night without trying and was surprised at how much more energy and focus he had at work during the day.

If you can relate to that story, there's no shame. It's simply to point out that sometimes we settle when there's actually more that's possible for us on the other side.

Benefits of Better Sleep

Getting consistent, quality sleep impacts almost every area of your life. When you sleep well, you:

• Boost your energy levels so you can stay focused and alert during the day

• Improve memory and concentration — sleep helps your brain process and store information

• Reduce stress and improve mood, making you more resilient to daily challenges (As a parent of young children, this one hits home)

• Support your immune system so your body can fight off illness more effectively

• Increase physical performance and recovery (whether in workouts or simply keeping up with life)

• Promote emotional balance — better sleep often means less anxiety and more ease
  

Ok you know why sleep is important. Let's talk about some ideas to support you in getting better sleep.

Ideas to Actually Get Better Sleep

1. Reduce screen time before bed.
   I know this is an annoying one but reducing screen time before bed is huge. The blue light from the screens can interfere with your circadian rhythm and studies show that even the night mode can have a negative impact. If you can, do not take your phone to bed. Check out this post I wrote about how to reduce screen time for more.
   
   

2. Reserve your bed for rest.
   Make your bed a place that you read, relax, have sexy time and that's it. Please no doom scrolling. Please no work in bed. It might sound simple or silly, but allowing your bed to be a space to relax really does help your brain to connect this time with rest and not stimulation.
   
   

3. Give Yourself “Buffer Time” from Work to Sleep.
   If you're working until 11pm and trying to go to sleep, it's going to take your brain and body some time to actually chill out. If you can, create what I call a buffer between working and sleeping. It can be as simple as reading a book for five minutes or another tip from this page. Anything will give your body and brain some time to wind down before sleep so that sleep can actually be restorative.
   
   

4. Consider natural support - with guidance.
   Consult with a doctor or trusted licensed practitioner to see if supplementation might support you. I'm not a fan of melatonin because of the groggy hangover feeling that many people report, but there are lots of other things that are available and out there that are still natural & can support your natural rhythm.
   
   

5. Move.
   This is a big one and also overlooked. Getting more movement in your day will help you reduce stress and let you make the most of sleep. Check out this post on how to get closer to 10k steps a day to get you started.
   
   

6. Create a bed time routine.
   This can be 5 minutes. Whatever you choose, let it be enjoyable and feel luxurious to you in some way, shape or form. Think journaling, warm tea or stretching.
   
   

7. Be flexible where possible.
   If you're a parent and your kids often make it to your bed, consider that you can go sleep in theirs ;) Let your partner have more space and be with the kids and you can have a nice night where someone isn't kicking you.
   
   

8. Move up your bedtime by 15 mins.
   That's it. Start small and build confidence in yourself that you can do it and notice the impact it has so you have proof to keep going.
   
   

9. Do something to regulate and calm your nervous system.
   I've been putting my legs up on a wall for 5–10 minutes this last week and it feels wonderful. Here's a post with more ideas on that.
   
   

10. Decrease or Eliminate Your Alcohol Use.
    No judgment on this one. I’ve been evaluating my relationship with alcohol recently myself. If you can stop drinking even a few hours before bed, chances are you’ll notice a difference. Check this post out for more support there.
    
    

Final Thoughts on Better Sleep

Sleep isn’t just a “nice to have” - it’s one of the most powerful wellness tools you already have access to. When you prioritize rest, you give yourself more energy, patience, and clarity for the things that matter most.

If you’re feeling stuck or drained, pick just one small sleep tip from this list to try this week. Notice how it shifts your energy, your mood, or even how you show up in your day.

Remember: better sleep isn’t about perfection. It’s about progress - and it’s one of the simplest ways to move from just surviving to truly thriving.

Hey, I’m Caitlin! I’m a certified health coach and life coach and I’m here to bring sustainable change into your day so that you have the time and energy you need for the things that matter most. 

Want more support? Check out my other posts, learn more about coaching here or book a call with me here.

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