Life pulls us in countless directions, and when we get busy, often sleep can be the first thing to go off the rails; but I’ve learned to anchor my days by working backward from what matters most. Each morning, I protect time for myself: a walk with my dog, sunlight, exercise, journaling, and planning my day. To make this happen, I wake early, often between 4 and 5 am. To wake early, I go to sleep early, building sleep around my priorities. This was a paradigm shift for me: sleep wasn’t just an end-of-day activity that came when I was exhausted; it allowed me to achieve what I wanted to do the next day. These personal rituals are my private wins, simple yet powerful habits that spark energy, positivity, and connection. They’re low-hanging fruit, setting me up for a productive day.
I also really try to limit my reliance on my devices - so rather than reaching for my phone or biometrics tracker first thing in the morning to see how I slept, I try to pause, and do a quick internal scan. How’s my energy? Am I feeling rested, clear, or foggy? This habit has helped me to stay in tune with my body and mind from the moment my feet hit the floor in the morning. I try to “feel it first”, then compare with my tracker data, not letting the technology tell me how I feel. I’ve learned over the years that devices can often miss the mark; my body doesn’t.
This is my story, and the practical tips I use that help me find better rest. I hope in turn it can help you.
Understanding Your Sleep Needs
For a long time, I believed 8 hours of sleep a night was the universal gold standard, and anything less meant I was depriving myself or doing something wrong.
But through years of personal experience and deep study, I’ve learned that sleep needs, like most things in life, are highly individual. While many people thrive on 8–9 hours, others (myself included), feel clear, focused, and energized on 6–7.
The key? Pay attention to how you feel.
When I notice that I’m struggling to concentrate, feeling reactive or restless, or reaching for sugar, caffeine, or carbs... that’s usually my body telling me I’m requiring more sleep.
Try this: Each morning, before you check your sleep tracker, try a short internal scan: How’s your mood? Your energy? Your clarity? Note it down. Then look at your data. Over time, you’ll learn what your optimal sleep rhythm actually looks like. The goal isn’t perfect sleep. It’s aligned sleep.
Morning Routines: Setting the Day
Mornings are my reset. The house is quiet. The air is fresh. My mind is still.
I usually wake between 4 and 5am, walk my dog, move my body, then sit down to journal and set the tone for the day. These practices give my mornings purpose and they keep me grounded during the day when the pace of life speeds up.
Sunlight and movement first thing in the morning have been game-changers. They are proven to help regulate our circadian rhythm, boost natural energy, and make it easier to fall asleep at night. Our brains are wired to respond to early light. It’s one of the most powerful tools we have for improving our mood, energy and in turn our quality of sleep at night.
And journaling, both morning and evening, has helped to bring clarity and calm to my days and allow my mind to rest at night. Putting my thoughts, feelings, and tasks onto paper helps clear mental clutter and dissolve the kind of low-grade stress that can sneak into your day and show up again at bedtime.
Journaling: A Path to Clarity
I definitely wasn't always a journal-er. But over the years, I've found unfiltered writing has helped me immensely in processing emotions, working through life's challenges, and reducing overall stress. At night, I see it as an emptying of what's still ruminating upstairs, so I can better quite the monkey mind to ease into restful sleep.
Try this: Start your morning by checking in with how you are feeling, and setting your intention for the day - one goal and how achieving it will feel. This sets a positive, focused tone. At night, do an Emotional Check-In. Reflect on these prompts:
What emotions did I feel today?
How did I handle challenges?
What’s one thing I can improve tomorrow?
These practices build self-awareness and growth, which in turn support better rest.
Living as a Light Sleeper
Despite all my progress, let's face it, being a light sleeper can be tough. A small noise or light can wake me, and on rare nights at 2 or 3 am, falling back asleep is hard. It’s frustrating when rest feels out of reach. This sensitivity sometimes keeps me from deeper sleep.
A cool, dark, quiet room helps, with tools like blackout curtains or white noise. If you wake, don’t check the clock or tracker; it stirs worry. Try deep breathing or muscle relaxation. After 20 minutes, do some quite writing or reading (not on a screen) until you’re sleepy, which can restore your rest.
I’m adjusting my bedroom to block light and sound. It’s a work in progress, but it’s helping me wake refreshed at 4 or 5 am.
Try this: Bedtime meditations are a powerful tool for promoting restful sleep because they help shift the body and mind out of “doing” mode and into a state of deep relaxation, engaging the parasympathetic nervous system.
Here are some of my favorite free sleep meditations on Insight Timer:
Building Better Sleep Habits
Sleep isn’t just about bedtime; it’s your whole day. These habits have helped me make the most of my 6 to 7 hours, waking at 4 or 5 am, and they can guide you to better rest:
Practice | Why It Helps | How to Implement |
|---|---|---|
Consistent Schedule | Aligns your sleep cycle | Go to bed and wake at the same time daily, even weekends. |
Sleep-Friendly Room | Reduces interruptions | Keep your room cool (60 to 67°F), dark, and quiet with curtains or white noise. |
Evening Routine | Prepares you for rest | Spend 30 to 60 minutes reading, stretching, or meditating. |
Limit Stimulants | Supports easier sleep | Avoid caffeine after noon and alcohol 3 hours before bed, aiding smoother rest. |
Daily Exercise | Improves sleep quality | Move 20 to 30 minutes daily, ideally morning or early afternoon. |
Stress Management | Calms nighttime thoughts | Journal, breathe deeply, or try yoga to relax. |
Screen-Free Time | Boosts sleep hormones | Skip screens 1 to 2 hours before bed or use blue-light glasses. |
These practices shape my rest, and I’m still refining my evenings to match my mornings. They’re here for you to try, too.
Try this: Start with one or two habits, like a set bedtime or no screens. Feel their effect through your morning internal scan, using tracker data as a backup.
Above all, be patient with yourself. Better sleep takes time. Celebrate small steps, like drifting off quicker or waking refreshed.
Sleep is a choice we make. My story, with lessons learned, is here to help you find restful nights and clearer days.
Conclusion
Sleep doesn’t have to be perfect. What matters is creating small shifts that move you forward.
Whether you’re a light sleeper, short sleeper, or someone rebuilding after burnout, rest is possible. I’ve learned to work with my needs instead of against them.
Rest is possible. Here’s to waking ready for your day, one night at a time.