Rest to Rise

Rest to Rise empowers individuals to recognize sleep as a foundation for health, learning, and success. Through education, advocacy, and community outreach, Rest to Rise works to create a culture where prioritizing rest is not seen as a weakness or sacrifice, but as a powerful investment in our ability to rise, thrive, and reach our full potential.

Ready to Feel Your Best?

Here are some tips:

  1. Establish a screen-free buffer hour. Turn off phones, tablets, and TVs 60 minutes before bed. Beyond the blue light suppressing melatonin, the active cognitive engagement of scrolling and consuming content keeps your nervous system in an alert, light-sleep state.

  2. Ditch late-day caffeine. Stop all caffeine consumption at least 8 hours before bed. Caffeine has an average half-life of 5 to 7 hours, meaning a 4:00 PM coffee still leaves a significant portion active in your system at bedtime, blocking the brain's sleepiness receptors.

  3. Get bright morning light within 30 minutes of waking. Step outside or sit by a sunlit window for 10–15 minutes first thing in the morning. Natural daylight sets your master biological clock, which triggers the brain to produce melatonin approximately 12 to 14 hours later.