A woman, looking exhausted during the daytime, tries to hold her eyes wide open with her index fingers.

Do you wake up tired even after a full night's sleep?

Studies have found that engaging in physical activities like walking or stretching enhances sleep quality.

Explore some hands-on tips to boost your physical rest, helping you wake up refreshed and ready to take on the day.

1. Combine passive and active rest

Did you know that physical rest comes in two forms: passive and active rest? Each type provides its own benefits. The best part? Including both in your daily routine maximizes the advantages for your body and mind.

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Passive rest

  • Sleep: engage in 7-8 hours of sleep each night.

  • Napping: take short naps during the day to recharge.

  • Lying down: relax without engaging in stimulating activities.

  • Relaxing activities: read, listen to calming music, or meditate.

Active rest

  • Stretching: do gentle stretches to improve flexibility.

  • Walking: take light walks to boost circulation.

  • Yoga: practice low-intensity yoga for relaxation and mindfulness.

  • Gardening: maintain your yard to enjoy more time in nature.

The benefits when both types work together:

  • Enhance muscle recovery: allow your body to repair and grow.

  • Reduce stress: lower anxiety levels and promote mental clarity.

  • Boost cognitive function: improve focus and memory.

2. Establish a regular sleep schedule

Set aside at least 7 to 8 hours of sleep. Consistency promotes your body's sleep-wake cycle, so be sure to set the same wake up and sleep times each day, even on weekends.

Alexandria Ocasio-Cortez, with a determined expression, says,

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Having trouble falling asleep after lying in bed for more than 20 minutes? Try the following tips:

  • Get out of bed and sit quietly in dim lighting.

  • Read or listen to instrumental or ambient music.

  • Do something repetitive or boring.

  • Drink a cup of hot chamomile tea.

You can also try the siple and calming 4-7-8 breathing technique. Just breathe in for 4 seconds, hold your breath for 7 seconds, and then exhale for 8 seconds. This pattern can help reduce anxiety and make it easier to fall asleep.

Use the video below to follow the technique:

3. Create a relaxing before-bed ritual

A dog, sitting on a bed, glances aside and then leans backwards as it falls asleep.

Wind-down time is when you engage in relaxing activities half an hour before bed. The goal is to transition your body from awake to sleepy mode.

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  • Screen time after 9pm

  • Excessive exercise in the evening

  • Caffeine during evenings


  • Take a warm bath

  • Listen to soothing music

  • Read a good book

  • Drink hot beverages

  • Stretch or practice yoga

  • Journal or jot down a to-do list

4. Stay active during the day

Do at least 30 minutes of active time at least 5 times a week. Timing makes all the difference. Consider the tips below:

  • Morning exercise: People who work out in the mornings often experience deeper, more restorative sleep. Research suggests they have a more consistent sleep schedule.

  • Afternoon exercise: A workout in the late afternoon can help alleviate daily stresses, paving the way for a relaxed evening.

  • Evening exercise: Light evening workouts can be a fantastic way to de-stress after a long day. Activities like yoga or tai chi can be particularly beneficial in calming the mind before bedtime.

When choosing your workout, opt for mindful exercises that relax both your body and mind.

A dog, lying on the side, is lifting its hind leg for workout.


Tylor enjoys a busy work schedule and finds it hard to stay active during the day. He's heard that incorporating active rest can improve his sleep. He has a 15-minute break between meetings. Which activities can help him feel more relaxed?

Take Action

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To make the most out of your day and night, combine passive and active rest with exercise.

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