Better Sleep, Better Mental Health

Sleep is one of the most powerful tools for recovery—yet it’s often the first thing we sacrifice. When sleep suffers, so d

o our stress levels, hormones, and overall mental health.

A few simple shifts can make a big difference:

• No phones before bed → Blue light and notifications increase stress hormones and reduce melatonin, making it harder to fall asleep.

• Caffeine timing matters → Try waiting at least 90 minutes after waking for your first cup, and cut caffeine 8–10 hours before bed.

• Set a wind-down routine → Dim the lights, stretch, read, or listen to calming music to signal to your body that it’s time to rest.

Quality sleep isn’t about perfection—it’s about creating an environment where your mind and body can recover. When you sleep better, you show up stronger for your work, your relationships, and yourself.

✨ Takeaway: Protect your sleep like you would any other health practice—it’s the foundation for mental clarity and resilience.