We live in a world that praises hustle, productivity, and the never-ending quest for achievement.

Too often, we hear, “I’m running on empty,” “I’ve been SO busy I can’t keep up,” and “I’ll sleep when I’m dead” as a badge of honor.

But what if the most radical act of self-love—and leadership—you could take today is… getting a good night’s sleep?

This May, as we celebrate Better Sleep Month, I want to invite you to reframe how you view rest – including how good sleep hygiene and habits can help launch you towards your ultimate goal: feeling better, living with more joy and less stress.

In fact, sleep isn’t lazy. It isn’t indulgent. And it’s definitely not a sign of weakness.

It’s essential. Not just for your physical health, but for your emotional resilience, mental clarity, and spiritual connection.

Let’s explore why sleep is your secret superpower—and how you can reclaim it.

The truth about sleep (that most of us ignore):

We often wear our exhaustion like a badge of honor. But science tells a different story:

• Approximately 32.8% of adults do not get enough sleep, meaning about one-third of the adult population is chronically sleep-deprived.
• Sleep-deprived people are more likely to experience anxiety, depression, and weakened immune systems.
• Chronic insufficient sleep duration equivalent to an average of 5.6 hours of sleep during a 24-hour period has been found to double neurobehavioral reaction time performance and to increase lapses of attention fivefold.
• Lack of sleep impacts decision-making, memory, creativity, and our ability to connect with others.
• Sleep deficiency also has serious physical effects, such as changing the way your body’s natural defense against germs and sickness responds, making it harder to fight common infections.

When we don’t sleep, we can’t show up as our best selves—not for our families, not for our teams, and definitely not for our own goals and dreams.

If sleep makes us better, more fulfilled, and more actualized in just every aspect of our lives, why wouldn’t we want to make sure to optimize our nightly rest?

Sleep as a spiritual practice.

I truly believe that sleep is a sacred and even spiritual part of our existence.

Think about it; it’s the moment where we surrender control. Where our minds can integrate the day’s lessons, and our souls can realign with divine purpose. When we’re rested, we don’t just “do” more—we become more. More present. More intuitive. More joyful.

Rest is how we receive. It’s where inspiration, clarity, and healing enter.

So, instead of pushing through burnout, what if you asked yourself: What would change if I allowed rest to be part of my growth?

10 Sleep tips that can transform your life.

Now the good news: how to transform your sleep habits and completely transform your life from a heavy-eyed blur to feeling focused, clear, and joyful – every single day!

If your sleep has been inconsistent, chaotic, or just plain elusive lately, you’re not alone. But with intention and a little structure, you can take back your nights—and your energy.

Here are 10 tips I personally love and share with the women I mentor:

1. Create a wind-down ritual.
   Signal your body that it’s time to rest by reading (not on an electronic device!), journaling, or stretching before bed. Do something calming and focus on your breathing.
   
2. Turn off screens an hour or two before sleep!
   Blue light can delay melatonin, the hormone that helps you fall asleep. Seriously, watching Netflix or checking your phone frequently before bed is probably killing your sleep quality more than anything else.
   
3. Stick to a consistent bedtime and wake time.
   Go to bed and rise at the same time as much as possible, even on weekends. Your body thrives on rhythm and routine. Speaking of which, when it comes to naps, take a 15–20-minute break, not a 2–3-hour full snooze in bed, which will only confuse your body’s circadian rhythm.
   
4. Keep your bedroom cool, dark, and quiet.
   Think of it as your sacred sanctuary. Science shows that we also sleep much better in cold and dark conditions. And remove the TV from your bedroom!
   
5. Don’t bring stress to bed.
   Release the day with a cup of sleep-time tea, light yoga, or deep breathing exercise. Journaling really helps me compartmentalize and put a period on my day, so I don’t ruminate about my day when I rest my head on the pillow.
   
6. Avoid caffeine and heavy meals late in the day.
   Coffee in the morning, tea in the afternoon. Try it – you’ll feel the difference in your sleep quality. Your body deserves a break, not another jolt!
   
7. Limit alcohol.
   While it may help you fall asleep, it disrupts REM sleep (where all the good stuff happens).
   
8. Invest in your bed.
   Your mattress, sheets, and pillow matter. After all, you spend a third of your life here—so try out different options and buy the best.
   
9. Move your body daily.
   Physical activity improves sleep quality, especially when done earlier in the day. Exercise hard in the morning and take a walk or do some yoga after dinner.
   
10. Give yourself grace.
    Some nights will be rough. We all have them! That’s okay. Return to your rituals with love, not shame.

A final word on sleep: Give yourself permission to rest!

I know so many women who believe they have to earn rest. That it comes after the to-do list is complete or the inbox is cleared, only when they’re fully exhausted and have given to everyone else but themselves.

But here’s the truth: Rest isn’t a reward; it’s a requirement! You don’t need to do more to deserve it. You already do.

So, during this Better Sleep Month and beyond, I encourage you to honor your body, nourish your nervous system, and reawaken your relationship with rest. You were never meant to burn out your light—you were meant to let it shine.

Happy ZZZs,

-Kelly