5 Simple Tools to Unwind, Lower Stress, and Sleep Better

(Perfect for the holidays…and useful all year)

The holidays are full of joy and stimulation.

More noise.

More lights.

More late nights and disrupted routines.

Sleep doesn’t just happen at bedtime.

It’s built quietly throughout the day, by how well we support our nervous system.

These are five simple tools you can carry with you to help your body unwind, lower stress

hormones, and make sleep come more naturally.

5 Simple Tools to Unwind, Lower Stress, and Sleep Better

1. Morning Light

Light is the strongest signal for your circadian rhythm.

Getting outside within 30–60 minutes of waking—even for 5–10 minutes—helps regulate energy

during the day and melatonin at night. Cloudy days count. Travel days count even more.

Think of this as setting your internal clock for better sleep later.

2. Legs Up the Wall

A fast way to shift into “rest and digest.”

Spending five to ten minutes with your legs elevated, against a wall or couch, can help calm the

nervous system, reduce physical tension, and support relaxation, especially if you feel wired but

tired. This simple yoga pose offers surprisingly powerful benefits.

This gentle inversion supports parasympathetic activation and can make it easier to transition

into sleep.

Add slow nasal breathing for extra benefit.

3. Longer Exhales

Your vagus nerve responds to how you breathe…especially the exhale.

Try this anywhere:

• Inhale through your nose for 4

• Hold for 7

• Exhale slowly for 6–8

• Repeat 3 times

Lengthening the exhale is one of the fastest ways to quiet stress signals and shift the nervous

system toward calm. Many people notice a meaningful drop in blood pressure and physical

tension within minutes—often a reflection of just how activated the sympathetic nervous system

had been.

Slow, intentional breathing can have surprisingly profound effects.

And the best part? You can use this tool anytime, anywhere you need it.

4. Gentle Evening Movement

Not all movement energizes—some helps you unwind.

A short walk after dinner, light stretching, or gentle yoga can lower stress hormones, support

blood sugar balance, and signal to your body that the day is winding down.

5. A Consistent Wind-Down Cue

Your nervous system loves predictability.

Dimming the lights, making tea, reading a few pages, or practicing a short breathing ritual, done

consistently, teaches your brain that sleep is coming.

Simple. Repeatable. Effective.

Even if you’re traveling, hosting, or busier than usual, this sense of “normalcy” is recognized by

your body as a signal for rest. Keep it going.

My Take

We’re always making space for quality sleep…even in a busy December.

The goal isn’t perfection; it’s resilience.

When your nervous system feels safe, sleep follows.

These small tools don’t ask you to opt out of the holidays; they help you enjoy them while still

taking care of yourself.

[Return To December Newsletter]