If you think about it, sleep makes zero sense from a survival standpoint. While we’re sleeping, we can’t hunt, eat, reproduce, run, fight, or hide. We are completely vulnerable to our environment and any predators lurking around. And yet, after hundreds of generations, our bodies still demand it.

Why? Because sleep is our built-in recovery system.
It’s when our body repairs, our brain processes and stores information, and our tissues heal. If all the benefits of sleep could be bottled and sold, it would probably be the most expensive (and possibly illegal) product in the world.

So, the real question is:
If sleep is that important, why aren’t we treating it like one of the most valuable things we can give ourselves?

What Are “Bright Spots” for Sleep?

A “bright spot” is something you’ve done — intentionally or not — that helped you have a really good night’s rest. When you can spot what’s working, you can repeat it.

Here’s how to find yours:

1. Recognize – Think back to your best night’s sleep in the last 2–4 weeks. Why was it so good? How did you feel the next day?

2. Intervene – Recreate the conditions that led to that night.

3. Celebrate – Acknowledge that what you did worked and that you have some control over how rested you feel.

My Own Sleep Bright Spots (2 and a Half of Them)

Over the past month, I’ve noticed a few key things that make me sleep like a rock.

1. Screen-Free for 60 Minutes Before Bed

Whenever I get my eyes away from screens for at least an hour before bed — no cell phone, iPad, laptop, or TV — I sleep so much better. Sometimes I’ll even read an actual book with pages (remember those?). The key for me is being intentional. I charge devices outside my bedroom and even set a “bedtime reminder” on my calendar to shut down screens.

2. Stop Eating by 8–9 PM

Let’s be honest — at 8 or 9 PM, I’m not reaching for celery sticks. I’m eyeing the Oreos. If I close the kitchen by 8 or 9, my body gets the signal that it’s time to power down, not digest a pile of sugar. We start the dishwasher, “close” the kitchen, and give my body a head start on rest.

2.5. Plan the First Two Minutes of the Morning

I don’t plan my whole next day — that overwhelms me. But I do decide what the first two minutes after waking will look like. Usually: use the bathroom, step outside to breathe, and make coffee (bonus points if I prepped the pot the night before). Those first moments set the tone for the rest of the day.

Why This Works

When I follow these simple tweaks, I notice two things:

• I’m actually receptive to my alarm clock (which is a sunrise-style light that gradually gets brighter) and I wake up calm.

• I’ve set up my environment for success — devices out of the room, kitchen closed early, coffee prepped. It’s not magic, but it’s a repeatable formula for better mornings.

Your Sleep Challenge

This week, find your own bright spots for sleep.

• Think about your best night’s rest in the last month.

• Recreate what led up to it.

• Celebrate the win, even if it’s small.

Remember, sleep is one of the most powerful health tools you have — and it’s free.

If you try this, I’d love to hear what worked for you. Drop a comment or send me a message. I’m here to help and cheer you on.

Sweet dreams,
Dr. Coach Kelli