Planning to Hit Your 2025 Goals with Aplomb? Start in Bed

If you're tired of being tired, these tips will help (even though some people hate #3)

Here’s an uncomfortable truth: you can set all the ambitious goals you want for 2025, but if you're not sleeping well, you're already fighting an uphill battle.

Yeah, yeah, “Get good sleep” sounds trite, maybe even quaint. But there’s a reason sleeping is the ultimate flex.

The irony is strong, I know. But think about it: your sleep quality affects everything from your decision-making and creativity to your emotional resilience and even how quickly you age. (Ever notice how a few nights of poor sleep can add years to your face? Me too. Not cute.)

So before you dive into another productivity hack or time management system – and I say that as someone who loves productivity hacks and time management systems – let's focus on something that will actually make a noticeable difference in your life: better rest.

Here are 5 easy ways to improve yours, starting tonight.

Create a wind-down ritual.

Think of this as creating a buffer zone between your busy day and bedtime. Even 15 minutes can make a difference.

Try dimming your lights – this signals to your body it's time to produce melatonin. Putting your phone on Do Not Disturb is a good idea too. Those two things alone will help a lot with getting you primed for quality rest.

Want to step it up? Warm showers (the temperature drop afterward helps trigger sleepiness), journaling and light yoga are popular ways to wind down. My own routine includes a candle and singing bowl sounds while I’m washing my face and brushing my teeth.

Extend your exhales.

Longer exhales activate your parasympathetic nervous system – and "rest and digest" mode is exactly where you want to be when it comes to nodding off.

Try breathing in for 4 counts and out for 6-8 counts. As you exhale, imagine the stress from your day flowing out with each breath. Nice way to prime yourself for rest, isn’t it?

Tape your mouth shut.

I know what you’re thinking: “Tape my mouth shut? Really, Candice?”

But this simple trick can make a big difference. I promise you won’t feel suffocated, and the benefits are worth getting over the initial "this is weird" factor.

Taping your mouth shut at night encourages forces you to breathe through your nose, which helps prevent snoring. You can buy special sleep tape, or just use surgical tape (your friendly neighborhood breath coach here uses 3M brand).

Pro tip: use a small enough piece just to keep your mouth closed. You want it to be easy to remove if you need to talk or sneeze.

Take a 2-minute transition.

As soon as you get into bed, put one hand on your chest and one on your belly and take 10 slow, full belly breaths. Feel your lower hand rising and falling while keeping your upper hand (and therefore chest) relatively still. Super simple but super powerful, this will help activate your relaxation response and signal to your body that it's safe to rest.

Count your breaths.

If your mind is still racing, try counting your exhales. You can count up to 10 or count down backwards from 10, whichever you prefer. Then do it again… and again as needed.

Think of it as a game for your brain. And when you lose count (because you will), don’t worry—just start over. This gives your busy brain a simple task to focus on, making it easier to let go of mental chatter.

That’s all it takes to start improving your sleep. Painless, right?

So start with two or even just one of these tips, and then add another. Soon enough you’ll be doing them all.

And let me know which tip resonates most with you. Will you be lengthening your exhales? Are you brave enough to test mouth taping? Hit reply and share—I’ll personally respond with some extra encouragement.

Last Gasp

“I love to sleep. Do you? Isn’t it great? It really is the best of both worlds. You get to be alive and unconscious.” — Rita Rudner

Want more quick, practical ways to feel better in 2025? Be sure to download your free “5 Breaths in 5 Minutes” kit. With cards, PDFs and videos, it’ll help keep Counting Breath and other helpful breath techniques right at your fingertips.