Sleep Your Way to a Better Mood: Tips for Calm Vibes at Night

By LeAnn Polston, MBA, Senior Brand Manager, Nelsons USA

How Your Circadian Rhythm Shapes Your Overall Well-Being

You may have heard of the phrase "internal body clock." This refers to the biological schedule, or Circadian Rhythm, in our bodies that regulates essential functions like eating, sleeping, and body temperature. When our Circadian Rhythm functions smoothly, we experience consistent, quality sleep, which is crucial for our physical and mental health.

But let’s be real—life happens. Late-night work, toddler sleep regressions (speaking from experience), or travel jet lag can throw your rhythm off balance, making it harder to get the rest you need. Getting a consistent 8+ hours of sleep each night sometimes feels like a distant dream. And when you’re sleep-deprived, stress levels can skyrocket and energy levels can plummet—especially when you have something important the next day, like a big presentation at work or your ballerina debut at the Mommy & Me dance recital.

The good news? A few simple tweaks to your bedtime routine can help you wind down, reduce stress, boost your mood, and keep your internal body clock on track.

Sleep Smarter: Understanding the Connection Between Sleep & Stress

Stress is a natural reaction to pressure or challenges. In small doses, it can be helpful, motivating us to complete tasks or keeping us alert. However, prolonged stress can negatively impact our mood, energy levels, and ability to function both physically and mentally.

Sleep and stress have a complicated relationship. When we’re stressed, we don’t sleep well. And when we don’t sleep well, we feel more stressed. Wash, rinse, repeat. Lack of sleep can leave us irritable, unfocused, and overwhelmed. Stress hormones like cortisol and adrenaline also keep the body in "fight-or-flight" mode, making it even harder to relax and drift off to sleep. You can imagine how this negative stress-sleep cycle can be tough to break.

Additionally, sleep plays a vital role in emotional regulation. During deep sleep, our brains process emotions, memories, and daily experiences, helping us wake up feeling refreshed and mentally balanced. A lack of quality sleep can reduce levels of serotonin and dopamine, the neurotransmitters responsible for happiness and motivation, making it harder to maintain a positive mood.

By consistently getting quality sleep, our bodies and minds have a chance to repair and recharge. That’s why getting enough rest can make you feel happier, more balanced, and better equipped to handle whatever life throws your way.

Refreshing Your Sleep Routine

Routines provide a sense of security, organization, and control. The predictability of a set sleep routine can help reduce stress and create a feeling of stability. If you always start bedtime with the kids at 6:30pm and one night they get to stay up until 9pm at Grandma’s eating ice cream, well, that probably won’t end well for anyone involved. We often hear about the importance of sleep routines for children, but the same principles apply to adults. The more we implement consistent bedtime habits, the easier it becomes to unwind, clear our minds, and set ourselves up for restful sleep.

5 Steps to Calm Vibes & Better Sleep

1. Align with Your Natural Sleep-Wake Cycle

Our Circadian Rhythm responds to light, signaling when it’s time to be awake and when it’s time to sleep. Here’s how to use that to your advantage:

Darken your bedroom with blackout curtains or an eye mask to signal to your brain that it’s time to rest.
Get plenty of daylight exposure during the day to support Vitamin D levels and encourage a healthy sleep-wake cycle. Try taking a midday walk or working near a window.
Limit screen time before bed. The artificial blue light from smartphones and TVs can delay melatonin production, making it harder to fall asleep. I love a good Netflix binge just as much as the next overstimulated Mom, but sometimes, we need a digital detox.

2. Unwind with Relaxation Techniques

Helping your body shift into relaxation mode can make all the difference. Try these calming activities:

Mindful breathing – Inhale deeply through your nose, hold for a few seconds, and slowly exhale through your mouth.
Warm baths or showers – Immersing yourself in warm water is soothing and encourages relaxation, especially as part of a nighttime routine
Reading – Getting lost in a book is a great way to distract a busy mind and ease into sleep.
Listening to calming music – Soft, slow-tempo music can promote feelings of peace and relaxation.
Aromatherapy – Scents like lavender and chamomile have been shown to promote relaxation and better sleep quality.

3. Be Mindful of What You Eat and Drink

What you consume can have a significant impact on sleep quality and mood. To avoid disruptions, consider the following:

Limit caffeine intake in the afternoon and evening. Caffeine blocks the sleep-inducing chemical adenosine, keeping you alert. So, maybe skip the espresso martini on date night.
Avoid heavy meals right before bed. Give your body a few hours to digest and wind down before hitting the pillow.
Snack on sleep-friendly foods. Bananas, nuts, seeds, and dark chocolate contain magnesium and tryptophan, which help boost serotonin levels and promote relaxation.
Stay hydrated but don’t overdo it. Drinking too much water before bed can lead to multiple trips to the bathroom during the night.

4. Get Moving During the Day

Regular physical activity can help regulate your sleep cycle and improve your mood. Exercise releases endorphins, improving emotional well-being and reducing stress. On the flip side, exercise can also make you feel too energized to fall asleep, so mind the clock the next time you’re ready to work up a sweat:

Aim for regular daily movement. A walk with the dog, yoga, or stretching can promote better sleep. Small movements can make a big difference.
Get outside. Sunlight exposure while exercising helps reinforce your Circadian Rhythm.
Avoid intense workouts at night. Vigorous exercise can leave you feeling amped up.

5. Transform Your Bedroom into a Sleep Sanctuary

Your bedroom environment has a big impact on sleep quality. Make it as cozy and restful as possible:

Keep your bedroom dedicated to sleep. If possible, avoid working or watching TV in bed to create a strong mental association between your bedroom and rest.
Declutter your space. A tidy room promotes a sense of calm and control, which can aid relaxation.
Control noise and temperature. Blackout curtains and white noise machines aren’t just for babies. They help create a quiet, dark space that promotes deep sleep. Also, aim to keep the bedroom cool (around 65°F) as lower temperatures signal to your body that it’s time to sleep.
Invest in comfy, quality bedding to make your bedroom a place you look forward to retreating to each night.

The Sleep-Mental Health Connection

A consistent sleep routine and a peaceful sleep environment do more than improve rest—they can significantly boost mental health. When you get enough quality sleep, you’re more emotionally stable, less anxious, and better equipped to handle daily stressors. On the flip side, chronic sleep deprivation can contribute to mood swings, anxiety, and even depression.

Prioritizing sleep is one of the best things you can do for your overall well-being. When you sleep smarter, you wake up feeling refreshed, balanced, and ready to take on the day with a clearer, more positive mindset.

By LeAnn Polston, MBA, Senior Brand Manager, Nelsons USA 

“My top 3 bedtime routine must haves: Rescue Sleep® Liquid Melts, my red-light therapy face mask & a silk pillowcase.”