How to Sleep Better (When You’re Exhausted, Healing, and Don’t Have Much Energy)
Sleep is the original biohack: free, restorative, mood-balancing, metabolism-supporting. Yet it’s still somehow still the first thing most of us sacrifice when life gets hard.
And just to be clear: this is not a “wake up at 5am, cold plunge, wear a glucose monitor, optimize your circadian rhythm” kind of post. No shade: those protocols can work for some. But if you’re a busy woman with a full brain and a full life, you don’t need a 20-step bedtime routine. You need a few strategic tweaks that make your body feel safer, calmer, and more ready to rest.
Think of this as the Lazy Healthy approach to sleep: bare minimum options first, finding that 20% tweak that will make an 80% impact, then upgrades only if you have the capacity.
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Pick ONE:
Block the light
My pick: Manta Sleep Mask (silk for protecting against crows feet, yet total darkness).
If you’re sensitive to synthetic fabrics or smells, choose cotton/silk and wash before first use.
Soften the noise → simple earplugs (cheap, effective, zero effort).
Here’s the foam ones I use to block my husband’s snoring
If you prefer moldable ones, here’s another option
Add grounding → weighted blanket (instantly calming).
Here’s the one I have from Target
Wear breathable PJs → Mirth all-organic cotton pajamas (less overheating, fewer wake-ups).
A caffeine “cutoff experiment.”
If sleep is fragile right now, try making your last caffeine earlier than you think (start with 2pm and adjust).If you wake at 3am, don’t panic.
Single wake-ups are common, one low-effort option to help is listening to this NSDR audio.
Reassurance:
If all you do is put on a sleep mask and get in bed, you did enough tonight. -
Add 1–2 if it feels doable:
Lower the stimulation:
Switch key lightbulbs to orange lights to block blue-light or dim lights 60–90 minutes before bed (lamps > overheads). Here are the lightbulbs I use for our bedroom.
Cool the room slightly:
Fan on, lighter bedding, window cracked.
Extra nervous-system support:
Dream Patch by The Good Patch (slow, non-habit-forming).
Cymbiotika melatoninonly on rough nights or schedule disruptions.
Morning light = the simplest circadian anchor.
Step outside within an hour of waking for a few minutes (even cloudy counts).A “stop eating” window.
Avoid large meals close to bed (3–4 hours) if possible with your lifestyle.
Alcohol = sneaky sleep wrecker.
It can make you drowsy but tends to fragment sleep later.
This isn’t about forcing sleep. It’s about making rest feel safer.
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Consider:
EMF hygiene (low drama):
Phone on airplane mode.
Devices out of bed.
EMF fabric canopy if you’re sensitive or already overwhelmed.
Here’s the outlet timer I use for our wifi so it is off while we sleep
Fabric audit:
Natural fibers only (cotton, linen).
Bedroom = sleep only:
No scrolling in bed (this is not a rule, just an experiment).
Air quality / allergens as a sleeper issue.
If you’re stuffy, itchy, or waking congested, an air purifier can be a surprisingly big upgrade.Off-gassing / non-toxic sleep cave.
You already have fabric + PJs; consider mattress/material off-gassing.We just bought our first non-toxic mattress— a review post will be coming soon!
Side-sleeping: “try it if you can”.
There is research suggesting side sleeping may be efficient for brain waste clearance (glymphatic). That’s a simple add-on without requiring cost or gear.
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This is not a failure.
Sleep disruption after loss, hormonal shifts, and chronic stress is common and normal. Your nervous system may still be protecting you—not sabotaging you. At this stage, supplements won’t fix what needs safety, time, and support.
Consider:
Functional medicine - here is $150 off your first month with Parsley Health, who I am a member of for my health journey
Trauma-informed bodywork or therapy.
Daytime sunlight + gentle movement (not workouts).
Blood sugar support (simple protein + carbs at dinner).
Talking to a provider if insomnia feels unrelenting.
Snoring:
If you snore, wake up with headaches/dry mouth, or feel exhausted despite enough hours, ask your provider about a sleep apnea screening.
Your body isn’t broken. It’s tired, and it’s learning how to rest again. -
Bad night? Don’t ‘fix’ it tonight. Just do morning light (~10 mins within ~30mins of waking) + earlier caffeine cutoff tomorrow.
Choose One. Come Back Later.
You don’t need to do all of this. You don’t need to level up. You don’t need to turn sleep into a project.
You can live at Level 1 for weeks (or months) and still be healing. Blocking the light. Softening the noise. Getting into bed a little earlier. That counts. That matters.
Progress doesn’t have to look productive. It doesn’t have to be optimized, tracked, or shared. Sometimes progress looks like your body learning, slowly, that it’s safe to rest again.
And rest is allowed.
Even if you’re not “back to normal.”
Even if you’re still tired.
Even if you haven’t figured everything else out yet.
Choose one small thing tonight.
Let it be enough.
You can always come back later.
Read More About Sleep
FAQ
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People tend to sleep better by improving their sleep environment first, not by adding more routines. Blocking light, reducing noise, cooling the bedroom slightly, and wearing breathable fabrics often improve sleep quality faster than complex protocols. Start with one small change and build slowly.
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The bare minimum for better sleep is:
Block light (sleep mask or blackout curtains)
Reduce noise (earplugs or white noise)
Go to bed at roughly the same time most nights
Even one of these can noticeably improve sleep. Consistency matters more than doing everything.
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Stress, grief, postpartum recovery, and hormonal shifts activate the nervous system and disrupt normal sleep rhythms. This is a protective biological response, not a failure. Difficulty sleeping during these seasons is common and usually improves with time, nervous-system support, and gentle routines.
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Yes, for many people. Weighted blankets can reduce nighttime anxiety and restlessness by providing deep pressure stimulation, which signals safety to the nervous system. They may help people fall asleep faster and feel more grounded, especially during stressful periods.
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Early-morning awakenings are common during stress and hormonal changes. If this happens:
Avoid checking your phone or the time
Focus on calming breathing or a gentle audio
Rest quietly even if sleep doesn’t come right away
Rest without pressure still supports recovery.
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No. While trackers can be useful for some people, they are not required for better sleep. In fact, focusing too much on sleep data can increase anxiety and worsen sleep for some women. How you feel during the day is often the most important indicator.
