Good rest is a teacher’s superpower—here’s how to protect it.
As teachers and caregivers, we often wear our exhaustion like a badge of honor. We push through grading, meetings, and late-night planning sessions fueled by caffeine and willpower. But deep down, we know this truth: rest isn't a luxury—it’s a necessity. Especially in the summer, when our nervous systems are finally allowed to exhale, we have a unique opportunity to reset our sleep habits and truly restore ourselves.
Creating a sleep sanctuary is more than just getting to bed earlier. It’s about honoring your body and mind with the care you so freely give others. Here are five ways to build a restful environment that supports deeper, more nourishing sleep:
Step 1: Stick to a Sleep Routine—even on Vacation.
Consistency tells your body when it’s safe to rest. Now, a lot of people tend to stay up late during the summer—binging shows or scrolling through their phones—telling themselves they’ll catch up on sleep later. Teachers especially may struggle to unwind from their go-go-go schedules. Usually, you can avoid the stress of poor sleep by anchoring your day with a gentle and predictable rhythm.
For example, I try to go to bed and wake up at roughly the same time each day—even on weekends or vacation. That single habit has made me feel more grounded, less groggy, and more present in my mornings. It turns out, keeping a rhythm can be one of the kindest things you do for yourself.
Step 2: Eliminate Screens an Hour Before Bedtime.
Let your brain ease into rest. Now, a lot of people tend to fall asleep with a phone or tablet in hand. Teachers may justify it as “just a quick scroll” or “reading one more article.” Usually, you can avoid delayed sleep and restless nights by creating a simple screen curfew.
For example, I’ve made it a rule to power down all screens one hour before bed. Instead, I stretch, listen to calming music, or read a physical book. My sleep is deeper, my dreams more vivid, and my brain thanks me every morning.
Step 3: Use Calming Scents like Lavender or Chamomile.
Engage your senses to signal rest. Now, a lot of people overlook how scent can cue relaxation and signal safety. Teachers, often hyper-alert and overstimulated, can benefit from rituals that calm the nervous system. Usually, you can avoid restless energy by incorporating aromatherapy into your nighttime routine.
For example, I diffuse lavender oil in my bedroom or spray a chamomile mist on my pillow. These small sensory cues now feel like a loving invitation to wind down, and they’ve helped me associate my bedroom with calm and comfort.
Step 4: Invest in Blackout Curtains or a Sleep Mask.
Block out distractions and deepen your rest. Now, a lot of people underestimate the impact of ambient light—especially during early sunrises in the summer. Teachers, whose sleep is often interrupted during the school year, deserve to make their bedrooms truly restful. Usually, you can avoid poor-quality sleep by improving your sleep environment, not just your bedtime.
For example, I added blackout curtains to my room and invested in a silky sleep mask for travel. Both have made a significant difference in the quality of my sleep—especially when I need to nap or sleep in a little later.
Step 5: Listen to Guided Sleep Meditations.
Ease your mind with support, not silence. Now, a lot of people lie awake in bed thinking about tomorrow’s to-do list. Teachers are especially prone to mental spirals when their bodies are ready to rest but their brains aren’t. Usually, you can avoid late-night anxiety by letting your mind follow something calming.
For example, I use a meditation app that features sleep stories and body scans. A soothing voice gently helps me let go of the day. It’s like being tucked in by kindness—and it’s become a part of my nightly ritual.
I hope that you enjoyed reading this blog post, written especially for you. It was taken straight from my mind and heart as I felt vulnerable to share glimpses of my world with you. The article was polished and meticulously reviewed to make sure it was in the best possible light before it was published so that it may serve you well.
If you’re seeking additional resources or personalized support, feel free to reach out at www.insightfuleducation.org. Together, we can cultivate classrooms where you and your students feel empowered to learn and thrive, which is aligned with the NICE Teacher framework (Nurturing, Integrated, Courageous, and Encouraging).