Sleep! Your Mighty Tool in a Stress-Filled World

For some, sleep weaves effortlessly into their daily rhythm. For others, nighttime represents a wrestling match, with insomnia in one corner and a beleaguered mind and body in the other.

In this article, I aim to share some essential information about sleep and, most importantly, practices that we can incorporate early in the day to set ourselves up for a better night's sleep—because, yes, sweet dreams do begin in the morning.

Why Sleep Matters

When we sleep, our brain cycles through phases—light sleep (non-REM stages 1 and 2), deep sleep, and REM (rapid eye movement) sleep. Each stage plays a crucial role in recharging our body and mind. The first half of the night typically emphasizes deep sleep, helping our body repair itself, while REM sleep in the second half aids in processing memories and emotions. A full cycle lasts about 90 minutes, and we go through four to six of these cycles each night. Waking during a deep phase often leads to grogginess, even after hours of sleep.

How Much Sleep Do We Need?

The general recommendation is 7-9 hours. Yet, life’s demands—work, family—can often limit that. The key is consistency, rather than perfection, in building a sleep schedule. Remember, occasional poor nights are okay; the body is resilient. New parents or caregivers should ease up on themselves during these phases.

Thinking of sleep as a powerful tool for physical and emotional health rather than a luxury can shift our perspective, supporting our wellness goals, from stress management and anxiety reduction to balanced appetite and stronger recovery.

Start Your Day for a Better Night’s Sleep

In coaching (myself and others), I look for straightforward actions with high impact. Here are a few morning practices to gently set yourself up for a better night’s sleep:

• Give Yourself Time in the Morning
  If your morning feels like a whirlwind, this might keep your nervous system revved up all day, making it difficult to settle down later. Slowing down activates your parasympathetic nervous system, the "rest and digest" mode, helping you approach the day and night more calmly.
• Soak Up the Morning Sunlight
  Just 10–15 minutes of sunlight helps set your body’s natural clock, regulating hormones like cortisol and melatonin, which improves energy during the day and eases sleep at night. Try a few slow, deep breaths while you’re outside for an added relaxation bonus.
• Move Your Body
  A little movement—stretching, yoga, or a short walk—can do wonders. Even 5-10 minutes helps manage stress, boost energy, and clear the mind, all supporting deeper sleep.
• Stay Hydrated
  Starting the day with water sets the tone for hydration, improving focus and mood. If you love your coffee, go for it—just balance it with water and avoid caffeine later in the day.
• Try a Morning Mindfulness Practice
  A few minutes of mindfulness—whether journaling, sitting quietly, or breathing deeply—can clear mental clutter, reducing the stress that may disrupt sleep later. Even a quiet moment with your pet can help ease into the day.
• Eat a Balanced Breakfast
  Begin with a whole-food breakfast rich in protein (like eggs, yogurt, or tofu) and fiber (fruits, veggies, or grains). This balances cortisol, the morning stress hormone, promoting steady energy and sleep-supportive hormone production. This is particularly beneficial for peri-menopausal and menopausal women, whose sleep may be impacted by hormonal shifts.

Building Better Sleep Habits Is a Journey

Each small step counts, whether it’s soaking up morning sunlight, moving your body, or taking a few mindful minutes. The goal isn’t perfection but progress. Start with one tip, let it settle, and add another when it feels right. With some care, we can end the nightly wrestling match and embrace the rest we need (and deserve).

Sweet dreams start with mindful mornings!

What tip will you try this week?

Feel free to email me at [email protected].

About Christina Cundiff, Wellness & Lifestyle Coach

I'm Christina Cundiff, the owner of Christina Cundiff Coaching. Since 2019, I've helped private clients and groups achieve balance through fitness, nutrition, and wellness practices. I hold certifications in health coaching through Clean Health, the Nutritional Coaching Institute, and the Institute for Integrative Nutrition, specializing in hormone health, microbiome health, and the psychology of eating.

Disclaimer: Please consult with your doctor before starting any new wellness program, especially if you have pre-existing conditions. This article is for educational purposes only and is not intended as medical advice.