It’s completely normal to have those days where you feel tired or sluggish—maybe you stayed up late or your sleep just didn’t quite hit the mark. But if you’re regularly struggling to make it through the day, relying on coffee or sugary snacks to function, and fantasising about crawling back into bed by lunchtime, it’s a clear sign that your body, mind, and spirit are out of sync.
We often talk about needing more rest, but to restore your energy and rediscover that sense of renewal you’ve been missing, it’s not just about getting more sleep—it’s about improving the quality of your rest.
These steps will help you recalibrate your body, mind, and spirit in a way that feels fresh, natural, and truly restorative. If you can't fall asleep within 20 minutes of lying down, don’t just stay in bed tossing and turning use these moments as a prompt to use these steps to recalibrate and reset.
Step 1: Body – Slow Tension Release
Stretching activates your parasympathetic nervous system, helping to release the physical tension that builds up in your muscles throughout the day, which is why you often sleep better after a yoga class or workout. But if you're feeling too tired to do a full routine, even a few minutes of gentle stretching can make a difference and avoid that restless feeling of going to bed fully charged.
- Lie down, close yur eyes and take a few breaths.
- Pick one area that feels particularly tense—a shoulder, hip, or even your jaw.
- Now, gently tighten that muscle deliberately for five seconds and then slowly let go, feeling every part of that release. Visualise the tension as smoke, water, or even a colour fading away as the muscle relaxes.
- Slowly work your way through different muscle groups—your shoulders, neck, back, legs, even your hands and feet.
This method gently reminds your muscles how to relax fully, setting the stage for deeper physical rest without overwhelming your system. It not only reduces physical tension but also helps your body become more aware of where it holds stress.
Step 2: Mind – Disrupt the Thought Loops with Unexpected Sensory Inputs
In this instance we're not going to recommend journaling or endless meditation sessions. To snap your mind out of overdrive, try an unexpected sensory reset. Light an unfamiliar scent, like a rare essential oil, or even try placing your hands in cold water.
The shock to your senses breaks the pattern of repetitive thoughts instantly. This disruption forces your brain to pause, refocus, and, importantly, recalibrate. Pair this with a simple affirmation that resonates with your current mindset—something that feels real and not just another positive platitude. This pulls your mind out of the habitual cycle and into a fresh, present state.
Example affirmations:
“I release what no longer serves me.”
“I am present and grounded in this moment.”
“I welcome clarity and peace into my mind.”
This simple reset helps pull your mind out of overdrive and back into the present.
Step 3: Spirit – Tune into Your Own Sound Frequency
Instead of sitting in silence or using the same old meditation track, discover the healing power of your own voice. Humming or chanting a personal tone that feels natural to you activates your vagus nerve, which is key to relaxation. You don’t need a mantra—just hum, chant, or even sing softly.
The beauty of this practice lies in its simplicity. As your vocal cords create sound, the vibrations begin to work on a deeper level—calming your nervous system, releasing tension, and creating a profound connection with your inner self. You might notice how these vibrations feel, not just in your throat but in your chest and throughout your body, as they help your energy come back into balance.
What makes this practice even more powerful is its ability to tune you into your own unique frequency.
Restore Balance and Experience True Rest
Take the time to listen to your body and tune into your own energy to see what works best for you. When all three elements—body, mind, and spirit—are in sync, rest becomes effortless, and you'll experience a rejuvenation that feels fresh, natural, and truly restorative
