Science of Rest: Sleep and Recovery Strategies

Happy Weekend!

If you’re interested in Cove & Compass, my new group program, remember to sign up for the waitlist by Friday, Feb 28!

I'm bringing together people to support and learn from one another! Plus, you'll get access to expert-led trainings. Topics we’ll cover include burnout, career breaks, career pivots/transitions and resiliency. Whether you’re planning a break, in a break, transitioning out of a break, or looking for tips to not burnout - there will be a group for you!

Be sure to sign up before Feb 28! We launch in March!

Sign up to get updates:

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Quote

Question

How does your current sleep routine affect your energy levels and mood?

I’ve been using my Oura ring to measure my sleep for the past five months. Below is a screenshot of the past 8 weeks. What you’ll notice right away is that my scores are not flat. Some weeks are good, others not so great. What I gain from measuring my sleep is that when I dip lower than I’d like, I can take actions to focus on improving my sleep. It’s an early indicator of “Something needs to change.”

Action Step

Here are 3 evidence-based strategies to improve your sleep quality:

1. Create a Good Sleep Routine

• What Science Says: Experts say that going to bed and waking up at the same time every day helps your body get into a natural rhythm (Hirshkowitz et al., 2015).
  

• What You Can Do:

  • Stick to a regular sleep schedule, even on weekends.

  • Keep your bedroom dark, quiet, and cool.

  • Avoid screens (like phones and TVs) at least an hour before bed.

  • Stay away from caffeine (in coffee, soda, or tea) in the evening.

2. Eat Healthy & Get Moving

• What Science Says: Studies show that eating the right foods and exercising regularly can help you sleep better (Kredlow et al., 2015).
  

• What You Can Do:

  • Exercise for at least 30 minutes most days (walking, biking, or stretching work well).

  • Avoid big, heavy meals right before bed.

  • Eat foods that help sleep, like bananas, nuts, and cherries.

3. Relax & Manage Stress

• What Science Says: Worrying too much or feeling stressed can make it hard to sleep. Learning ways to calm your mind can help (Morin et al., 2006).
  

• What You Can Do:

  • Try deep breathing or meditation before bed.

  • Write down your worries in a journal so they don’t keep you up.

  • Avoid checking emails or doing work before bedtime.

Statistic

The CDC reports that 1 in 3 adults don’t get enough sleep, leading to decreased productivity and increased stress.

Resources to Check Out

🎧 Podcasts

• The Mel Robbins Podcast – "The Sleep Expert’s Guide to Fixing Your Sleep (and Life!)"

  • Mel Robbins interviews a leading sleep expert to discuss the biggest sleep disruptors and actionable strategies to fall asleep faster and wake up feeling energized.
    

• The Matt Walker Podcast – "Why We Sleep: Unlocking the Power of Sleep & Dreams"

  • Dr. Matt Walker, one of the top sleep scientists, explains why sleep is essential, how it affects memory and longevity, and what you can do to optimize it.

📚 Books

• "Sleep, Drink, Breathe: Simple Daily Habits for Profound Long-Term Health" – Dr. Amy Shah

  • A holistic approach to wellness, including how small changes in sleep, hydration, and breathing patterns can improve long-term health.

• "Why We Sleep: Unlocking the Power of Sleep and Dreams" – Matthew Walker

  • A definitive guide on the science of sleep and its role in health, productivity, and longevity.
    

• "The Sleep Revolution: Transforming Your Life, One Night at a Time" – Arianna Huffington

  • Explores the cultural shift needed to prioritize sleep and offers research-backed tips for improving rest.
    

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Two Ways I Help

1. Career Break Compass is available everywhere books are sold!​

   Once you order, let me know so that I can give you access to all the online resources! Reply to this email with your receipt, or submit on my website.
   

2. Join the Waitlist for Cove & Compass
   
   If you’re interested in Cove & Compass, my new group program, remember to sign up for the waitlist by Friday, Feb 28!
   

   I'm bringing together people to support and learn from one another! Plus, you'll get access to expert-led trainings. Topics we’ll cover include burnout, career breaks, career pivots/transitions and resiliency. Whether you’re planning a break, in a break, transitioning out of a break, or looking for tips to not burnout - there will be a group for you!
   

   Be sure to sign up before Feb 28! We launch in March!
   

   Sign up to get updates:

   Join the Waitlist

Thanks! Until next week.

Thanks
Laura

Certified Executive Coach | Advisor | Author
Visit lauranguyen.co