Simple Habits for Better Sleep and Sustainable Energy

Hi friend,

We’ve all been there. You wake up tired, drag yourself through the morning, and hit a wall by mid-afternoon. Reaching for another cup of coffee feels like the only way to power through—but it often leaves you tossing and turning at night, wondering why sleep feels so elusive.

This week’s newsletter is all about how small, intentional changes to your daily habits can lead to better sleep and sustained energy. It starts with something as simple as how you approach caffeine.

1. Be strategic with your caffeine intake

Did you know caffeine can stay in your system for up to 10 hours? That afternoon coffee around 3 PM might be the reason your body struggles to fully wind down, even if you don’t feel “wired” at bedtime.

Try this:

• Set a “caffeine curfew” and make your last cup at least 8–10 hours before bedtime.

• Let your body wake up naturally for the first two hours of your day before reaching for coffee.

These small adjustments have made a huge difference in my own sleep and energy levels. (You can read about my experience here)

2. Craft a sleep-friendly evening routine

If poor sleep is a recurring issue, it might be time to rethink your evening habits. Here are some ideas to get started:

• Dim the lights: Turn off bright lights and screens at least an hour before bed.

• Try sound apps: Apps like Calm or Endel can play soothing sounds to help you relax and prepare for deeper sleep.

• Jot it down: Writing down worries or to-dos before bed can clear mental clutter and make it easier to unwind.

3. A mindfulness exercise to calm your mind before bed

Here’s a simple mindfulness exercise to help you prepare for sleep:

1. Sit or lie down in a comfortable position in a quiet space.

2. Close your eyes and take a deep breath in through your nose for a count of four. Hold it for four seconds, then exhale slowly through your mouth for a count of six.

3. As you breathe, focus your attention on your body. Start with your toes and work your way up to your head, noticing any areas of tension.

4. With each exhale, imagine releasing that tension, letting it melt away like ice in the sun.

5. Repeat for 5–10 minutes, or until you feel your body and mind relax completely.

This practice not only helps you unwind but also creates a clear boundary between the day’s stress and a restful night.

4. Focus on what you can control

Sleep struggles are often linked to stress. I’ve found that applying stoic principles can make a big difference. Here’s a simple reminder: focus on what you can control and let go of the rest. (If you missed my post about stoicism and perspective, you can find it here.)

Bonus: Try this tonight

Take a “tech-free pause” 30 minutes before bed. Put your phone away, take a few deep breaths, and either read a physical book or jot down three things you’re grateful for. Small steps like this can lead to big improvements over time.

What do you think? Have you tried any of these tips, or do you have your own sleep hacks that work for you? I’d love to hear from you—just hit reply and share your experience.

Wishing you an energized and balanced week,
D.H. Eriksson
Better Balance Bulletin