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Let’s Normalize Going to Sleep Without Guilt

  • Writer: Natalia Morato
    Natalia Morato
  • Oct 20
  • 2 min read

In a culture that glorifies productivity and late-night hustle, rest is often seen as lazy or indulgent — especially for young adults trying to prove themselves. But sleep isn’t weakness — it’s brain care, emotional reset, and survival. This month, we’re reclaiming rest as a radical act of self-respect.


Let’s talk about what’s keeping us up at night (hello, anxious scrolling) — and how to create sleep habits that feel safe, realistic, and restorative.


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4 Tips for Improving Your Sleep 


  1. Keep a Consistent Sleep Schedule 

Bedtime is not just for kids! The National Sleep Foundation notes that going to bed and waking up at the same time every day can improve mood, focus and overall health. Ultimately, our bodies thrive on rhythm. Try setting a sleep schedule in the “Health” app on your phone - this will remind your body and brain when it’s time to wind down. You can even pick your own gentle alarm sound - my current favorite is “Early Riser”!


  1. Unplug Before Bed

Using your phone right before bedtime stimulates your brain and keeps you awake. The fast-paced, emotionally charged content that we are constantly fed keeps your mind in overdrive and the blue light from your screen disrupts your body’s natural sleep-wake cycle. Consider putting down your phone 15-20 minutes before bed, or try swapping scrolling for a paperback book (no Kindles!) or a short guided meditation. Transitioning to sleep is much more restful without the glow of a screen. 


  1. Make Your Bedroom a Rest-Only Zone

Since many of us work or study from home, our bedroom often doubles as an office space or library, causing our brains to associate our beds with stress or productivity instead of calmness. Whenever possible, try reserving your bed for relaxation - even small adjustments like reading or working from a chair or the couch can help your brain re-learn that your bed = sleep. Most importantly, allow yourself time to relax! Everyone needs a break from work, and your performance will likely improve with enough time to rest. 


  1. Be Mindful of Stimulants

That cozy evening tea? Make sure it is caffeine free! Caffeine, nicotine and even alcohol can severely affect our sleep quality and the body’s ability to enter deep, restorative rest (REM). Opt for herbal teas like chamomile, ginger or hibiscus that are caffeine free.


The bottom line - good sleep is about consistency and self-compassion. Create a routine that works for you: maybe it’s a warm shower, a few minutes of prayer, medication, or debriefing your day with a loved one.   


If it works for kids, why not for us? 


Rest is not a reward for productivity - it’s the foundation for it. 


Written by:

Natalia Morato

MHC-Intern


Reference:



 
 
 

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