Why Sleep is the Secret to Unlocking Your Best Self
When it comes to wellness, most people focus on workouts and nutrition—but the true foundation of health is often overlooked: sleep. Quality rest is where your body and mind do the heavy lifting of recovery, balance, and renewal. Without it, even the best training and cleanest eating won’t deliver their full benefits.
Not Everyone Sleeps the Same
Sleep isn’t one-size-fits-all. Some people naturally thrive as early birds, rising with the sun and feeling most energized in the mornings. Others are night owls, hitting their stride later in the day and staying productive into the evening hours. Neither is “better”—it’s simply your chronotype, your body’s internal preference for when it feels most alert or tired.
Knowing your chronotype can help you figure out when you should go to bed and when to wake up. For example:
Early birds may feel best going to bed by 9–10 pm.
Night owls might function better with a bedtime closer to 11 pm–midnight.
The key is to listen to your body and create a consistent sleep schedule that works for you, rather than forcing yourself into someone else’s routine.
How Many Hours of Sleep Do You Need?
Most adults need 7–9 hours per night to function at their best. But just like nutrition and exercise, there’s no magic number for everyone. Start by tracking your sleep for two weeks and notice:
How many hours leave you feeling refreshed?
When do you naturally start to feel sleepy without caffeine or screens?
Do you wake up rested without hitting the snooze button?
These clues will help you determine your personal sleep sweet spot.
Common Sleep Challenges (and How to Fix Them)
You’re not alone if you struggle to fall asleep or stay asleep. Some of the most common barriers include:
Stress and racing thoughts → Try journaling or meditation before bed.
Screen time → Blue light suppresses melatonin. Turn off devices at least 30 minutes before sleep.
Irregular schedule → Going to bed and waking up at wildly different times confuses your body clock. Aim for consistency.
Caffeine or late-night eating → Both can disrupt deep sleep cycles.
The Power of a Healthy Bedtime Routine
Your body loves signals. Creating a simple routine helps train your brain to know when it’s time to wind down. Try:
Gentle movement like stretching or foam rolling.
Dim lighting to cue melatonin production.
Reading or calming music instead of screens.
Gratitude journaling to reduce stress and shift into a calmer mindset.
Over time, these rituals signal to your nervous system: It’s time to rest.
Join the October Wellzie Sleep Challenge
This month, we’re inviting you to prioritize rest with the October Sleep Challenge. Your goal: aim for 7–9 hours each night and track your bedtime routine. Notice how your workouts feel stronger, your energy steadier, and your mood brighter when your body gets the recovery it needs.
✨ To help, we’ve created a free Wellzie Sleep Tracker PDF where you can log your hours and build consistency throughout the month.
✨ Here is our favorite Wellness Journal to help you stay on tack.
✨ You can also explore popular sleep apps like Sleep Cycle , Oura Ring or an Apple Watch (these older more cost efficient models work just fine) if you’d like more detailed data.
Let’s commit together to turning off the lights, catching more zzz’s, and waking up to the best version of ourselves.
