The Power of Sleep: Improve Your Health Without Spending a Fortune
Improving your health doesn’t have to cost you an arm and a leg. In fact, most of the best things we can do for our well-being are absolutely free. No need for fancy magic pills, potions, or chanting under a blood moon—just simple, science-backed habits that make a real difference.
One of the easiest and most effective ways to improve your health? Getting 7 to 9 hours of quality sleep. And by sleep, I mean actual, phone-down, eyes-closed sleep—not just lying in bed scrolling through memes.
Why Sleep Matters, Sleep deprivation wreaks havoc on nearly every aspect of life. Here are just a few areas it can affect:
Weight Gain – Lack of sleep disrupts hormones that regulate hunger, making you crave all the wrong foods.
Low Sex Drive – Sleep is essential for hormone production, including those responsible for a healthy libido.
Attention and Reaction Time – Sleep deprivation slows cognitive function, making everything from work to driving more dangerous.
Mood and Mental Health – Poor sleep is linked to anxiety, depression, and increased stress levels.
That’s just the short list, but honestly, those alone are enough motivation to hit the pillow earlier. I get it, though. We work long hours, and we want time to unwind without feeling like we’re constantly on the go. That “me” time, however, might be sabotaging your health—depending on how you’re using it.
My Sleep Hygiene Routine Creating a bedtime routine helps signal to your brain that it’s time to wind down. Here’s what works for me:
Consistency is Key – I start my routine at the same time every night, in the same order, to reinforce the habit.
Bye-Bye Screens – At 8:00 PM, I turn off the TV, close my laptop, and plug in my phone for the night. Blue light from screens tricks the brain into thinking it’s still daytime, disrupting sleep cycles. (Pro tip: I charge my phone in another room and use an old-school alarm clock instead—[insert link to alarm clock]).
Tea & Tomorrow Prep – I sometimes make a cup of herbal tea and take a few minutes to prepare for the next day. Then, I wash my face and brush my teeth.
Gentle Movement – About 20 minutes of light yoga helps me release tension and relax my body.
Self-Care Time – I mix coconut oil with a calming essential oil for a mini foot massage. (If I need to get up afterward, I throw on some socks!)
Wind-Down Reading – With 45 minutes to an hour left before bed, I read something light—nothing too stimulating.
Lights Out Ritual – At 9:50 PM, I’m in bed with my weighted eye pillow, one hand on my heart, the other on my abdomen. I take slow, deep breaths and let my body fully relax.
How to Create Your Own Routine I fully believe in working with yourself, not against yourself. Here’s how to craft a sleep routine that fits your lifestyle:
Determine Your Ideal Sleep Time – We need 7-9 hours of sleep. What’s your magic number? Work backward from your desired wake-up time to find out when you should be asleep.
Decide How Much Wind-Down Time You Need – I like two hours, but you might only need one. At the very least, set aside 30 minutes to prepare for bed.
Choose Relaxing Activities – What helps you unwind? Prepping for tomorrow? Writing? Meditating? Pick 1-2 activities that help you connect with your body and reduce stress. Keep it simple—this isn’t a to-do list competition.
Be Patient – Creating new habits takes time. Experiment, tweak, and give yourself grace as you find what works best for you.
Prioritizing sleep is one of the best things you can do for your health—and it won’t cost you a dime. Sweet dreams!
Ready to take control of your sleep habits? Start tonight! Share your sleep routine or favorite bedtime tips in the comments below. Let’s help each other get the rest we deserve!
