Tired of being tired? 😴

After packing up our entire home and moving two provinces over—with my two young children, our dog, and way too many snacks. Sleep? Totally off. Between car naps, hotel nights, and trying to find rhythm in a brand-new home, it’s been a journey.

You can drink all the green juice and do all the yoga. But if you’re not sleeping well? You’re running on empty.

In a world that rewards hustle, sleep is usually the first thing to go. But science (and real life) proves: if you want to feel your best, think clearly, connect deeply, and keep your body strong—you need to rest. 😴

And when you’re traveling, moving, or navigating major life changes? Sleep is again the first to get thrown off track. Late nights. Strange beds. Shifting time zones. It all adds up.

So let’s reset.

Sleep isn’t a luxury. It’s your built-in repair system. 🛠️

Sleep Heals, Protects, and Recharges

Let’s talk a little about what sleep does for our bodies. While we rest, our body gets to work:

• 🧠 Your brain clears out waste and refreshes its memory banks

• 💪 Muscles rebuild and recover

• 🔁 Hormones balance out (including stress and hunger hormones)

• 🛡️ Your immune system strengthens and repairs

One study published by the National Institutes of Health found that sleep is critical for flushing out toxins that build up in the brain during the day—important for mental clarity and long-term protection against disease (NIH Study). Even a single night of poor sleep can make it harder to focus, regulate emotions, or make decisions.

A second NIH Study shows how chronic sleep loss and sleep disorders are responsible for a wide range of health consequences such as heart disease, weight gain, depression and diabetes. This read is lengthy but it covers every possible problem and outcome that could surface if your sleep disturbance isn’t identified.

The truth? You can’t meditate or supplement your way out of sleep deprivation and you can’t hide from the scary truth that comes down the road from not sleeping properly today. 🚫🧘‍♀️💊

Sleep Fuels Productivity—and the Economy

Good sleep makes everything easier. You think sharper. Move smarter. Respond, not react. Your energy lasts longer, and your nervous system gets a real break. ⚡🧘‍♂️

And it’s not just about how you feel—sleep impacts your ability to earn, create, and perform. In fact, the RAND Corporation found that sleep-deprived workers cost the U.S. economy up to $411 billion per year in lost productivity (RAND Report). Japan followed at $138 billion, Germany $60 billion, UK $50 billion and Canada $21.4 billion. Just going from less than 6 hours of sleep to 6–7 hours can have a massive impact on energy, focus, and output. The numbers speak for themselves. 😬

Well-rested people solve problems better. Communicate more clearly. Handle stress more calmly. They don’t just get through the day—they lead it. 🧠💬🚀 

Seems like a no-brainer to me…

Sleep Brings Us Closer

But what about our relationships? 💞

Sleep affects the way we show up for each other.

Without rest, we’re more irritable, impatient, and prone to conflict. With it, we’re better at listening, connecting, empathizing, and staying emotionally regulated. Partners who sleep well report higher satisfaction. Families who protect bedtime routines—especially for kids—report stronger bonds and lower stress (NIH Study).

Sleep also influences how we love. Studies have shown that sleeping next to someone you’re emotionally close to can lower cortisol levels, boost oxytocin, and even sync your sleep stages for a more restful night (New York Post).

Your Body Clock Rules Everything

Your sleep isn’t just personal—it’s primal. 🌒 And it’s connected to your circadian rhythm: your internal 24-hour body clock.

We’re biologically wired to wake with the light and wind down with darkness. But artificial light, constant screens, late meals, and irregular bedtimes confuse our system. When that rhythm gets off? Digestion, mood, focus, and hormonal cycles can all take a hit.

To reset your rhythm:

• ⏰ Wake and sleep at the same time daily (even on weekends)

• 🌞 Get morning sunlight on your face as early as possible

• 💡 Dim lights after sunset to cue your brain it’s time to wind down

These small shifts can anchor your system—even if you’re traveling, adjusting to a new time zone, or just navigating a busy season. 🌍

Sleep Builds Growing Minds & Bodies

And let’s not forget the little ones. 🧒👶

Sleep is one of the most important building blocks of childhood. It’s essential for emotional regulation, memory, learning, growth, and immunity.

According to the American Academy of Pediatrics:

• Kids 3–5 years need 10–13 hours of sleep per night

• Kids 6–12 need 9–12 hours

• Teens need 8–10 hours

Well-slept children are more focused, more adaptable, and better able to handle stress—and these patterns carry into adulthood. One long-term study even showed that kids with healthy sleep habits had fewer mental health concerns later in life (Psychology Today).

So whether you’re managing your own energy or your family’s, sleep matters more than ever. 💗

BUILD A SIMPLE SLEEP ROUTINE

If your sleep has felt off lately—after a move, a vacation, or just a chaotic stretch—know this: you’re not alone. And it doesn’t take a total overhaul to feel better.

Try one or two of these small shifts to help get back on track:

• 📵 Unplug from screens 60 minutes before bed

• 🤸 Do gentle stretches or breathwork to wind down

• 🍵 Sip herbal tea like chamomile or lemon balm

• 🌿 Diffuse calming essential oils or apply magnesium lotion

• ❄️ Keep your bedroom cool, dark, and tech-free

• ✍️ Journal 3 things you’re grateful for before lights out

• ⏳ Stick to your sleep + wake times—even on weekends

Wrap-Up: Sleep—Your Superpower

Sleep is your body’s quiet power source. 💤 It’s what allows you to heal, to lead, to love, and to live fully.

You don’t need to hustle for it. You just need to protect it.

So tonight, try one small thing. 🌙 Your future self will thank you.

RoamWell is here to help you feel well—wherever you are. And yes, that includes under the covers. 🛌

Stay tuned for the BETTER SLEEP GUIDE in our coming emails :)