Age Intentionally

Sleep is a funny thing. You can’t flip a switch. It’s a personal formula.

But not as elusive as you might think.

In my raising-kids-work-travel era I used to brag about only needing 4-5 hours. Boy was I wrong!

Sleep is the fountain of youth. Body, mind, emotions — repair and reset happens while you sleep. To be your best — sleep better.

But better sleep isn’t one size fits all.

How to start? Find the small shifts that feel right to you. Over time they add up.

Try these on for size:

1. The one thing most people skip.

Your nervous system needs practice being still — mind and body — before your head hits the pillow.

How? For me, after yoga I sit in stillness for a bit. And watch the mind do its thing — like a two-year-old wanting all the attention. Yes, mine does that too.

Most of us were never taught how to turn inward. The mind resists — it’s used to calling the shots. But with practice, something shifts. Your system starts to see that quiet stillness isn’t a threat. It’s a refuge.

Practice builds a new pattern. Instead of a racing mind — your system feels calm. Comfortable. Even when your head hits the pillow.

2. Let your body digest before bed.

Digestion takes about 3 hours. Finish eating 3 hours before bed and give your body one job — sleep.

3. Prepare your environment.

Dim the lights. Turn off screens. Lower the thermostat (65-68F). Turn down the bed. Welcome calm and quiet.

4. Your wind-down ritual.

Turn your nighttime cleansing routine into a ritual of preparing yourself for better sleep. Massage your face. Sleep in cotton or bamboo - something cozy. Sip a calming beverage. My fav? A hot raspberry lemon fizzy magnesium drink called Calm — made like tea in my favorite clay mug that fits my hands just right. Warming down to my toes with each sip. Each step deepening the signal — restful sleep is next.

Better sleep is a journey. Start with what feels right. Small shifts add up over time.

Stay close. Our Sundays ahead are dedicated to getting you there. Stay close.

Move Well. Live Well. Age Intentionally.

💬 What’s your favorite way to wind down? I’d lov