Sleep Your Way to a Summer Power-Up

How Better Sleep Can Give You a MASSIVE Boost in All Aspects of Life! 

You’re eating clean(ish), working out, and hydrating like a champ…
But by 3PM, your energy levels crash.

• You’re hangry, apathetic, and a little moody.
• You’re not broken, my friend.
• You’re just tired. Literally.

Poor summer sleep habits might be hijacking not only your energy but also your cravings, metabolism, and mental health.

Why Your Sleep Could Be Sabotaging Your Summer

The Science: Why Sleep Is the Hidden Key to Health

1. Your Hunger Hormones Get Wrecked by Poor Sleep

Lack of sleep boosts ghrelin (the “I’m hungry” hormone) and lowers leptin (the “I’m full” hormone). You’ll crave more sugar, salt, and starchy carbs.
(Source: Spiegel et al., 2004 – Ann Intern Med.)

2. It Slows Your Metabolism

Not enough sleep reduces insulin sensitivity, promotes fat storage, and slows down your metabolism.
(Source: Nedeltcheva et al., 2009 – Ann Intern Med.)

3. It Tanks Your Mood and Motivation

Better sleep habits fuel serotonin and dopamine — the key neurotransmitters behind joy, happiness, and drive.
(Source: Walker, M. (2017). “Why We Sleep”)

4. More Sunlight? More Sleep Trouble

Longer daylight hours – especially with Daylight Savings Time (hello, 8PM sunsets) suppress melatonin, shifting and shortening your circadian rhythm.

 

 

 

 

Did You Know??? Deep Sleep Protects Your Brain

While you sleep, your glymphatic system clears out brain toxins, improving your ability to focus and think clearly, while reducing risks of anxiety, depression, and cognitive decline!
(Source: Xie et al., 2013 – Science.)

Solutions: 5 Sleep Rituals to Reset Your Energy

Cool It Down

Set your bedroom temperature between 60–67°F. Lower body temps boost deep sleep and improve energy levels.
Bonus: Use a fan for ambient noise and air circulation.

Power Down Early

Dim the lights 1–2 hours before bed. Avoid screens and blue light. Mimic sunset lighting to trigger melatonin for better sleep quality.  Get a blackout eye mask or curtains to ensure that there is no light interference in your eyes while you sleep (even through your eyelids)!

Magnesium Magic

Magnesium Glycinate can be a great sleep aid before bed to promote deeper, more restful sleep and ease anxiety.  Melatonin can also be very helpful to promote sleep for many. Before starting any supplements, be sure to consult your physician first!
(Source: Wienecke et al., 2016 – Nutrients.)

Create a Wind-Down Ritual

Every evening:

• Hot shower or bath (this actually helps cool the body afterward. Body temp needs to drop by 1 degree for optimal sleep)
• 5 minutes of deep breathing (inhale 4 seconds / exhale 6 seconds)
• 3 things you’re grateful for (spoken aloud)

This habit stacks strong sleep cues into your nervous system.

Get to Bed (and Wake Up) at the Same Time

This is the most powerful tip for better sleep. All of your internal sleep systems are timed around your circadian rhythms. When they shift, so do all of the sleep signals!  Stick to a consistent sleep-wake cycle, even on weekends. Regular rhythm = better metabolism, appetite control, and sharper focus.

 

 

 

 

Want to Stay on Track?

Use the KEPT App to track:

• Sleep habits
• Hydration
• Gratitude journaling
• Nightly wind-down rituals

No fluff — just powerful action.

 

 

 

 

Wrap-Up: Fix Your Sleep, Fix Your Life

• You’re not lazy.
• You’re not weak.
• You’re probably just underslept!

Fix your sleep, and watch your mood, cravings, energy, and metabolism skyrocket.

This summer, you’re unstoppable.
Let’s go, my friend.