Sleep & Recovery

I can always tell when I haven’t slept well. My energy is lower, I’m not as focused, I have less patience, and I’m usually hungrier throughout the day. Even my workouts and food choices can feel different.

Over the years, I’ve learned that wellness isn’t only about how much we move or what we eat. How well we rest matters too.

Stress is one of the biggest things that can interfere with my sleep. Hormonal changes and restless legs can make a difference too, so I’ve learned to pay attention to what my body is telling me.

My nighttime routine is pretty simple. I usually get into bed around 8:00 or 9:00, have a cup of hot tea, read or watch a little TV, and take my prescribed hormones as directed. I keep my bedroom cool—around 68 degrees—with a fan, brown noise, and blackout blinds.

Before I go to sleep, I put my phone away, pray, and sometimes listen to worship music.

Nothing complicated. Just little things that tell my body, the day is done—you can rest now.

This one took me some time to learn.

As an athlete and a coach, taking a rest day hasn’t always come naturally to me. I like to move! But I’ve learned that constantly pushing a tired or sore body isn’t always the answer.

After a 20-mile outdoor bike ride recently, I could tell my body needed recovery. Instead of doing another workout the next day, I stretched and did some gentle mobility work.

And you know what? I felt amazing afterward.

That was another reminder that listening to your body isn’t weakness. It’s training wisely.

Recovery days can still include movement. I may take a walk, stretch, work on mobility, spend time outside, or do an easy Zone 2 Peloton ride.

The goal isn’t to prove anything. It’s to help my body feel better.

Rest doesn’t erase the work you’ve already done. It helps your body benefit from it.

Nutrition, hydration, sleep, movement, and recovery all work together. And sometimes caring for ourselves means recognizing when our bodies need us to slow down.

My faith is a big part of that for me too. Prayer and gratitude help quiet my mind and remind me that I don’t always have to be doing. Even Jesus stepped away to rest and pray.

There is nothing wrong with giving yourself permission to do the same.

You don’t need the perfect nighttime routine. Try one small thing: put your phone away a little earlier, spend five minutes stretching, make your bedroom cool and dark, write down something you’re grateful for, or take a few quiet minutes to pray.

Small habits add up.

I’ve spent a lot of my life learning how to push my body. As I’ve gotten older, I’ve also learned the importance of knowing when not to push it.

Move your body. Nourish it. Challenge it.

And give it permission to recover.