Feeling tired can make every part of your day more challenging, but there are simple, practical strategies you can start today to build better rest and boost your energy. Here’s a helpful list of approaches you can try:

1. Set a Routine
   Our bodies thrive on consistency. Try to wake up and go to bed at the same time every day, even on weekends. When you’re feeling tired, sticking to your routine can help train your body to know when it’s time to sleep and when it’s time to wake up.

2. Get Natural Light
   Letting sunlight into your day can help you feel more alert and support your natural sleep cycle. Open your blinds in the morning or take a short walk outside during the day. Exposure to daylight reminds your body when it should be awake, which can make falling asleep easier at night.

3. Use Technology Wisely
   Many devices now include features like sleep modes or do-not-disturb settings. Take advantage of these to limit evening notifications and screen time. You can also try apps that play calming music or sounds based on theta and delta brain waves, which are associated with deep sleep.

4. Make Small Habit Changes
   Reducing your caffeine intake, especially in the afternoon and evening, can improve your sleep. Even swapping one cup of coffee for water or decaf can help. Eating a lighter meal at night instead of a heavy dinner can also make it easier to settle down for rest.

5. Get Out of Bed If You Can’t Sleep
   If you find yourself lying awake for more than 20 minutes, get up and move to a quiet, dimly lit area. Try folding laundry or reading something calming until you feel sleepy. Staying in bed can lead to frustration and make your bedroom feel like a place of stress rather than rest.

6. Create a Calm Bedroom Environment
   Make your bedroom a peaceful space by keeping electronics out of the room, minimizing lights and noise, and creating an inviting, comfortable atmosphere. This encourages your body and mind to relax and prepares you for sleep.

7. Start Small and Build
   Pick just one or two of these strategies to begin with. Small changes can make a big difference over time. By building better habits gradually, you’ll set yourself up for more restful nights and more energized days.

Feeling tired doesn’t have to be your norm. By taking small, intentional steps, you can improve your sleep quality and wake up ready to face whatever the day brings. Remember that everyone’s journey is different, so be patient with yourself and find what works best for you.