Rested and Ready: Mindset Shifts For Better Sleep | Episode 25

You sit down at your desk, determined to power through your to-do list. You’ve got your coffee, your color-coded planner, your productivity playlist—but something’s off. Your brain feels foggy. You’re re-reading the same sentence over and over. The tiniest distraction pulls you off track. You feel snappy, unfocused, and strangely drained, even though the day’s just begun.

Sound familiar?

We often chalk days like this up to stress or needing more motivation. So we push harder, drink more coffee, and look for time hacks to squeeze more out of our schedule. But there’s a powerful and often-overlooked factor that could be at the root of it all: sleep.

You can skip meals or miss workouts and still get by—maybe even for years. But just one or two nights of poor sleep? Everything changes. Your mood drops. Your ability to focus plummets. Decisions feel harder. You become more reactive, less creative, and everything starts to feel harder than it should.

Sleep isn’t just rest. It’s the foundation of how you think, feel, lead, and perform. If you want lasting energy and calm productivity, prioritizing sleep isn’t lazy. It’s one of the most strategic moves you can make.

I’ve been a sensitive sleeper my whole life. I used to wake up just before the alarm went off—my body constantly on alert. I envied people who could fall asleep anywhere, anytime. Like my sister Lala, who once slept through a mosquito landing on her cheek and me trying to slap it off—she didn’t even flinch.

Even in cozy hotels with the perfect bed and pillows, I couldn’t relax. Add in mental health challenges, and I spent five years trapped in cycles of insomnia—tired but wired. My mind was constantly on, and my sleep suffered.

One of my biggest obstacles? Revenge bedtime procrastination. Maybe you’ve felt it too—that urge to delay sleep just to finally have time for yourself. To scroll, binge-watch, read, shop, or squeeze in more work. Sometimes it was a quiet rebellion: “At last, this moment is mine.” Other times, it felt like punishment: “I didn’t do enough today—I have to catch up or I’ll fall behind.”

But the short-term escape only created long-term damage. Poor sleep made me more tired, less focused, more reactive—and less able to enjoy the time I was supposedly reclaiming.

I knew something had to change.

After being diagnosed with depression and anxiety in 2019, I began to take lifestyle changes seriously—starting with sleep, which I had never truly prioritized before. I read books, took courses, and experimented with my own habits. It wasn’t a quick fix—but over time, I built a reliable system around sleep that changed everything.

Now, I sleep well most nights. I wake up with energy, clarity, and a calm, focused mind. I get more done in less time—because I’m mentally sharper. And I still have the energy to enjoy life outside of work.

Before I dive into tips, a reminder: This didn’t happen overnight. I built one habit at a time. Everyone’s different, so experiment and find what works for you. And please—don’t rely on motivation. Build systems that support the habits you want.

Here are the practices that changed my sleep (and life):

You already know that sleep is good for you. You've read the stats. You've heard the experts. Maybe you've even told yourself, “I really should sleep earlier.”

But here’s the truth: information isn’t the same as transformation.

Knowing sleep is important doesn’t always lead to action—especially when you’re busy, tired, or feel like you’re falling behind. That’s why you need a deeper reason. A personal one.

Ask yourself:
Why is better sleep important to me?

And then ask again. Five times.

Go beyond the surface. Your first answer might be something logical:
“I want to improve my health.”

Great—but keep going.

Now, your motivation isn’t just about “being healthier” or “being more productive.”
It’s about love, presence, and purpose.

It’s about the people you want to show up for.
It’s about the life you want to fully live—not just survive.

This clarity changes everything. When sleep becomes connected to something you deeply care about, it stops being optional. It becomes a priority.

One of the most powerful mindset shifts I’ve made is letting go of the pressure to sleep perfectly. I used to feel so anxious when I couldn’t fall asleep—especially before something important, like a presentation, client call, or big event. The more I stressed about not sleeping, the harder it became to actually rest.

But over time, I realized something that changed everything: I’ve gotten through some of the most high-stakes days of my life—like board exams and keynote speeches—even after a rough night’s sleep. I didn’t fall apart. My body and mind showed up anyway.

Now, I remind myself:
“One night of poor sleep won’t break me. My only job right now is to relax.”

That simple reframe reduces the pressure. When I stop obsessing over how many hours I’ve slept, stay off the clock, and focus instead on calming my body, sleep eventually comes. And even if it doesn’t, I know I’ll be okay. The key is to trust your body’s natural ability to recover—without needing to control everything.

Sleep doesn’t begin when your head hits the pillow—it begins hours before that.

If your goal is to get 8 hours of sleep and you need to wake up at 7:00 am, then your ideal “sleep window” is from 10:30 pm to 7:00 am. That means you’ll need to start winding down by 8:00 pm to help your body transition into rest mode.

Here’s how I prepare for sleep in a way that feels kind and supportive—not restrictive or forced:

This routine tells my mind and body: “What’s needed now is to slow down and rest.”

Good sleep doesn’t just happen by chance—it’s supported by the systems we design during the day.

Over the years, I’ve identified the biggest factors that were disrupting my sleep, and I made small, sustainable changes to minimize their impact:

By noticing what overstimulates me and adjusting my habits accordingly, I created a system that supports, rather than sabotages, my rest.

Sleep requires a calm and quiet mind—but if you're anything like me, that's not always easy.

For years, I carried the weight of unfinished to-dos, worries, and overthinking into bed. It’s no surprise I couldn’t sleep. Now, I intentionally clear my mind before I even try to rest:

Stillness isn’t something we magically access—it’s something we practice. The more you create stillness on purpose, the easier sleep becomes.

We all have nights when sleep just doesn’t go as planned—and that’s okay.

Instead of spiraling into guilt or frustration, I’ve learned to meet myself with compassion. I ask:

Then I check in with how I feel the next day. I track my energy, my mood, and my focus—not with judgment, but with curiosity. That’s how I learn what’s working and what’s not. Progress comes from reflection, not perfection.

Sustainable change starts with small, consistent actions. Try one of these this week to start improving your sleep and energy:

Sleep isn’t a luxury—it’s a high-impact performance tool. It fuels your energy, sharpens your focus, and helps you show up as your best self.

If you’re tired of running on fumes and craving deeper rest, let’s change that.

Book your FREE Coaching Consultation today!

Together, we’ll uncover what’s draining your energy—and build personalized systems to support your sleep, focus, and success in a way that feels good, not forced.

00:00 – Introduction

02:20 – My Personal Experience with Sleep

06:21 – Understanding Revenge Bedtime Procrastination

12:04 – Start with Why

14:11 – The 5 Whys Exercise

17:58 – Letting Go of the Pressure to “Sleep Well”

20:34 – It’s Okay Not to Sleep Well Every Night

23:13 – Trust Your Body’s Natural Ability to Recover

27:35 – How to Design Your Day for a Better Night’s Sleep

30:29 – Identifying What’s Disrupting Your Sleep

46:28 – Track Your Energy

48:39 – Explore What’s Making Sleep Difficult for You

50:15 – Quick and Practical Action Steps

51:10 – Ready to Sleep Better? Here’s What to Do Next