Sleep and Wellbeing: Finding Rest in a Restless World
- Integrated Wellbeing Consulting
- Sep 13
- 3 min read
Written By: Katherine Melton, MPH, MCHES
Senior Wellbeing Consultant, Wellbeing and Lifestyle Coach, Author
Sleep is something we all need, yet so many of us struggle to get it. Maybe you toss and turn at night, wake up often, or find your mind racing when you wish it would quiet down. If you have experienced trauma, grief, or ongoing stress, sleep can feel even harder to reach—your body may stay alert long after the day is over.
If this is you, please hear this: you are not broken and sleep can improve. Difficulty with sleep is a normal response to what you have been through. With gentleness, practice, and the right strategies, you can begin to reconnect with rest. Sleep is not just about closing your eyes—it is about giving your body and mind the safety and space they need to heal and restore.
Why Sleep Is Essential for Mental Health
Sleep is not just “time off.” It is active repair time for your body and brain. Healthy sleep supports:
Emotional balance – making it easier to cope with stress, sadness, or worry.
Memory and focus – sleep strengthens learning and concentration.
Physical health – rest restores your immune system, heart, and hormones.
Resilience – sleep gives you the strength to keep going in recovery and healing.
Strategies for Better Sleep
Create a Gentle Routine
Choose calming rituals at night like stretching, journaling, or sipping a yummy decaf herbal tea. (Try a calming chamomile tea!)
Dim lights and reduce screen time at least 30 minutes prior to bed to signal to your brain that it is time to rest.
Try listening to soft music or a calming sleep story to transition into sleep. Our YouTube channel has some great options!
Make Your Sleep Space Feel Safe
Adjust your environment to meet your needs: add a nightlight, change your pillow, or use a weighted blanket.
Position your bed in a way that feels secure—for example, sometimes knowing you can see the door makes a difference if that brings you comfort and a sense of security.
Consider calming scents like lavender, which research shows can improve relaxation.
Support Sleep During the Day
Step into natural light in the morning to help reset your body clock.
Move your body in ways that feel good and that you enjoy—whether it is walking, dancing, or yoga.
Notice what foods or drinks impact your sleep (like caffeine late in the day).
Additional Strategies to Consider
“Worry journaling”: set aside 10 minutes earlier in the evening to write down thoughts or concerns so they do not follow you to bed.
Grounding items: keep a soft object, photo, or calming stone nearby for comfort.
Habit stacking: pair a sleep-friendly practice with something you already do (for example, take five deep breaths after brushing your teeth).
Gentle movement before bed: try progressive muscle relaxation—tensing and releasing each muscle group slowly.
If you have been struggling with sleep, please know that it does not mean you have "failed". Strengthening sleep routines and sleep hygiene an ongoing process, and rest can take time to return. Celebrate small steps—like going to bed a little earlier, journaling before sleep, or creating a calming bedtime ritual. Every effort matters, and each one is a way of showing yourself care.
At Integrated Wellbeing Consulting, our Wellbeing and Lifestyle Coaching can help you explore personalized approaches to sleep and overall wellness. Together, we will find strategies that honor your unique needs, reduce barriers, and create space for true rest.
You deserve rest. You deserve peace. And you deserve to wake up with energy, renewal, and rejuvenation.
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