Sleep therapist Denise Iordache from JoySpace Therapy (joyspacetherapy.com) warns that poor sleep is quietly sabotaging health, mood and motivation. Broken routines, late nights and stress leave many people stuck in a cycle of fatigue, low energy and poor focus, none of which you need when undertaking the mammoth task of wedding planning. However, fixing sleep can unlock better habits across fitness, mental health and immunity. Here, Denise reveals some small, realistic research-backed changes that can dramatically improve sleep quality without drastic lifestyle overhauls. BETTER SLEEP IS THE FOUNDATION “Sleep often ends up last on the to-do list,” Denise explains, “yet it supports everything from mood and focus to immunity and long-term health. Instead of obsessing over how many hours you should be sleeping, shift your attention to how well you’re sleeping. “Start with a wind-down ritual that signals safety and calm to your nervous system. This might be reading a few pages of a book, doing gentle stretches, or enjoying a caffeine-free herbal tea. Lowering the lights about an hour before bed helps cue your body that rest is approaching. “Your sleep environment matters, too. A supportive mattress and pillows, a cool room, minimal noise, and darkness all contribute to better-quality sleep.” THE POWER OF A CONSISTENT SLEEP RHYTHM “If there’s one habit that pays off quickly, it’s consistency. Going to bed and waking up at roughly the same time every day, helps regulate your internal clock and makes falling asleep easier. “If late nights are your norm, don’t force a sudden shift. Move bedtime earlier in 15- to 30-minute increments until you find a rhythm that feels sustainable. Try to resist repeated snoozing in the morning. Waking at the same time each day strengthens your circadian rhythm and improves nighttime sleep quality.” STRESS: THE SILENT SABOTEUR OF SLEEP AND HEALTH “When stress becomes chronic, prolonged exposure to hormones like cortisol can affect cardiovascular health, immunity, mood, and metabolic function. Poor sleep and high stress often form a vicious cycle, each amplifying the other. Understanding this connection is empowering. When you actively manage stress, you’re not just protecting your mental health, you’re supporting your entire system. “Let’s be realistic: a completely stress-free life isn’t the goal. The aim is resilience, having tools that help your body recover more quickly. Mindfulness practices are a powerful place to start. Meditation, deep breathing, journaling, or even a short walk in nature, can calm the nervous system and reduce stress reactivity. These practices don’t need to be time-consuming; consistency matters more than duration. “Movement also plays a key role. Regular physical activity improves sleep quality and acts as a natural stress regulator. This doesn’t have to mean intense workouts – gentle yoga, stretching, or a daily walk all count. “Research shows that mindfulness-based stress reduction lowers stress levels and improves overall well-being, while physical activity reduces the physiological impact of stress and boosts mood.” SUSTAINABLE CHANGE BEATS RADICAL REINVENTION “Big promises often fade quickly. Instead of attempting a complete lifestyle reset, focus on one small, manageable change at a time. Practice makes progress. Celebrate small wins and allow habits to evolve naturally. This is about building a lifestyle that supports you – not one that exhausts you.” Try these simple ways to start today... Create a calming pre-bed routine with low-stimulation activities like reading or stretching Stick to a consistent sleep schedule, even on weekends Practice mindfulness daily, starting with just five minutes Move your body regularly, in ways that feel supportive rather than punishing Change one thing at a time to avoid overwhelm and build momentum Sleep therapist Denise Iordache from JoySpace Therapy tells us how changing small habits can make the world of difference to ensuring a better night’s sleep Sleep well 72
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