Rest is sacred. 

Sleep is not a luxury; it’s a healing practice. At TNTW, we believe that a well-rested body and mind is the foundation for vibrant energy, mental clarity, emotional stability, and spiritual alignment. Sleep hygiene is the art of preparing your body, mind, and spirit for true rest. These daily rituals protect your peace and support a deep return to presence, balance, and vitality.

Why Sleep Hygiene Matters

Restful sleep supports every system in your body and every layer of your being.

It can:

• Strengthen immunity

• Improve memory and mood

• Reduce anxiety and brain fog

• Support heart, metabolic, and hormonal health

• Restore your nervous system and emotional regulation

When you rest well, you live well.

TNTW Sleep Hygiene Essentials

1. Keep a Consistent Sleep Schedule 

Go to bed and wake up at the same time every day, even on weekends. This helps regulate your circadian rhythm and trains your body for better rest.

2. Create a Restful Sleep Environment 

Your bedroom is a sanctuary. Keep it cool, dark, quiet, and free from distractions. Use soft lighting, calming colors, and declutter to promote peace.

3. Develop a Soothing Nighttime Ritual 

Signal to your body that it’s time to unwind:

• Light a candle

• Do gentle yoga or stretching

• Read or journal

• Practice breathwork or meditation

4. Limit Blue Light Before Bed 

Put screens away at least 1 hour before sleep. Blue light disrupts melatonin production and interferes with deep rest.

5. Eat and Drink Mindfully 

Avoid heavy meals, caffeine, and alcohol close to bedtime. Choose herbal tea or warm milk to support a restful transition.

6. Move Your Body During the Day 

Daily movement helps regulate sleep patterns. Even a 20-minute walk outdoors can enhance your sleep quality. Avoid intense exercise late at night.

TNTW Wind-Down Ritual

Evening Routine Ideas: 

• Dim the lights and play calming music

• Take a warm shower or bath

• Journal 3 things you’re grateful for

• Do 5 minutes of deep belly breathing

• Set an intention for rest

Let each evening become a ritual of self-honoring.

Sleep Hygiene Checklist

☐ Set a consistent sleep-wake schedule

☐ Create a dark, peaceful bedroom environment

☐ Practice screen-free, sacred nighttime rituals

☐ Avoid stimulants and heavy food late in the day

☐ Move your body regularly 

☐ Invite gratitude and calm before bed

 TNTW Affirmation

“I welcome rest as a sacred rhythm. My body is safe to relax. My mind is free to release. I trust the healing power of sleep.” 

Sleep is medicine. A loving boundary and return to balance. Honor your evenings, and your mornings will rise to meet you.