Thursday

"My energy is a resource—I spend it with care."

Happy Thursday! Today, we're chatting about:

• How bad sleep affects your mood

• Tossing and turning at night? Try this

• “Sleeping on it” actually works

• Tips for becoming a morning person

The Real Impact of Too Little Sleep

It’s not just in your head. Bad sleep really can make everything feel harder. You might notice it when small things suddenly feel overwhelming or when your mood shifts more quickly than usual. Sleep gives your brain a chance to reset. Without it, regulating emotions gets harder, and stress feels bigger.

Experts have seen a big spike in insomnia since the pandemic, especially among people dealing with anxiety or depression. But even for those without a diagnosis, missing sleep can lead to more intense reactions, negative thoughts, and foggy decision-making.

You don’t have to overhaul everything to start sleeping better. Small things, like keeping a consistent wake-up time, supplements to aid with sleep, and limiting late-night screens, can actually help. If sleep still feels like a struggle, it might be worth talking to someone who can help.

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Why “Sleeping On It” Actually Works

You know that feeling when your brain just can’t decide? There’s research suggesting that a short nap, especially one that dips into a deeper stage of sleep, can help you reach a clearer answer. It’s not just rest; it’s a reset.

A recent study found that people were more likely to have an “aha” moment after a 20-minute nap, especially if they reached what's called N2 sleep (the second stage of non-REM sleep). This is when your brain starts filtering through what matters and what doesn’t, making connections behind the scenes.

That may explain why even a short rest can help you return to a problem with a fresh perspective. Napping has also been linked to lower emotional reactivity, which can help you separate logic from stress.

To get more from your naps, try a consistent wind-down routine, cut screens late in the day, and keep naps to around 20–30 minutes. You don’t need to solve everything by 5 p.m. Let your brain keep working while you rest.

How to Finally Become a Morning Person

Becoming a morning person isn’t just about waking up early. It’s about setting up your day so you actually want to. According to sleep experts, you can start shifting your internal clock in small, doable steps.

The easiest place to start? Go to bed 15 minutes earlier every few days, and let natural or artificial morning light help cue your brain to wake up. If your phone, workout, or dinner is keeping you wired too late, try winding things down a couple of hours before bed.

Creating rituals helps too, like having a go-to breakfast or a cozy wind-down routine that you look forward to. Feeling good in your body makes a difference, so staying active during the day can actually help you sleep better at night.

The key is consistency. Start small, prioritize rest, and let your mornings meet you halfway.

A Note From Us

Wellness Round-Up

Parting Thoughts

• ✅ True or False: False. Tissue repair and cell regeneration peak during deep sleep.

• 🙋🏼‍♀️ Snapshot Of The Day: We'd love to see moments from our readers’ lives that they are proud of! If you recently accomplished an achievement, experienced a joyful moment, or are proud of a picture you have taken, be sure to capture it on camera and send it to us for a chance to be featured next week! 

• 💭 Final Self-Care Thoughts for Today: A nighttime routine isn’t about control. It’s a gentle cue to the nervous system: it’s okay to soften now.

Enjoying Note to Self?

Know of a great self-care tip or article you'd love to share with the community? Want to send us pictures of you completing one of your self-care rituals? Email us at [email protected]!