If you’re a teacher, you know “teacher tired” is a very specific kind of exhaustion. By 8 PM you’re done. By 10 PM you’re wide awake, replaying parent emails, lesson plans, and that one copier jam that ruined your morning.

It’s called teacher insomnia. Tired all day, wired at night. And it makes back-to-school season even harder.

The good news? You don’t need a 90-minute wind-down routine to finally get some sleep. A few simple habits can make a huge difference in how quickly you fall asleep (and how well you stay asleep).

Here’s the bedtime reset routine that actually works. It's been tested and approved by a former teacher who used to live on 4-5 hours of sleep (lol, me).

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📵 Step 1: Put the Phone Down

This one’s simple but brutal: 30 minutes before bed, put your phone down.
No scrolling, no “just one more reel,” no late-night emails.
If you’re tempted, leave it charging across the room. Out of sight, out of mind.

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📝 Step 2: Brain Dump with Voice Notes or Journal

Most of the time, it’s not our body that’s awake — it’s our brain.
Try this:

• Voice notes: “Hey Siri/Hey Google, record a voice memo” → say all the thoughts swirling in your head.

• Journal: Write down tomorrow’s to-do list, that parent email reply, or the random reminder you’re afraid you’ll forget.

Clearing your head = less midnight overthinking.

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💧 Step 3: Calm Peptides (My Secret Weapon) or Drink a Calming Tea

Here’s where my wellness routine comes in. I take Calm peptides about 30 minutes before bed.
They help me shift out of “teacher brain” mode and into “rest” mode.
For me, it’s been the difference between staring at the ceiling replaying emails… and actually falling asleep.

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🧘 Step 4: Quick Stretch or Journal Prompt

Spend 2–3 minutes stretching, or write one line in your journal:

• “One thing I did well today”

• “One thing I’ll let go of tonight”
  This little reset tells your body and brain: the day is done.

  
  
  

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💤 Step 5: Lights Out = Real Sleep

Finally, give yourself permission to go to sleep. Not scroll. Not grade. Not “catch up.” Just sleep.

Because honestly? Rest is productive.

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✨ Final Thoughts

Teacher tired is real. So is teacher insomnia. But with a few small shifts like putting your phone down, brain dumping your thoughts, sipping Calm peptides, and stretching, you can build a bedtime reset routine that actually works.

Try one step tonight and notice the difference. Small changes = better sleep = a stronger human tomorrow.

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Jessica

from a former teacher who really wishes she had this sooner

If you’ve ever taught all day in high-waisted pants, scarfed down a “lunch” standing over your desk, and ended the day feeling like a bloated balloon, just know: SAME BESTIE.

As a former classroom teacher, my days were go-go-go from 6:00 AM to 5:00 PM (and sometimes beyond), and I never had time to slow down — let alone take care of my gut health, hydration, or inflammation.

Now that I’m out of the classroom and writing curriculum and educating teachers full-time, I’ve found a routine that works for my body instead of against it. I call it my Anti-Bloat Stack, and I truly wish I’d had it when I was still teaching.

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So What’s in My Anti-Bloat Stack?

These are the natural peptides I take daily from MAKE Wellness that help me manage bloat, energy, and focus — without stimulants, sugar crashes, or artificial junk.

1. Lean (Capsule - 2 in the morning)

Lean is a metabolism-supporting, anti-inflammatory blend that helps with:

• Reducing bloating

• Supporting digestion

• Managing cravings throughout the day

Honestly, I used to think my 3 PM slump was just exhaustion — but a lot of it was gut-related discomfort.

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2. Fit + Hydrated (Powder - mixed with water each morning)

These two are my dynamic duo:

• Fit helps with muscle recovery and building lean strength, especially after workouts

• Hydrated has electrolytes to beat bloat and keep me energized without relying on coffee or soda

I mix them together in my Owala first thing in the morning and sip while I move my body.

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3. Focused (Capsule - once daily) + Energized (Powder - mixed with water)

While not technically “anti-bloat,” this combo's a secret weapon for mental clarity and improved energy - because when I’m clear-headed and renewed, I make better choices (and don’t go reaching for processed snacks and more coffee just to “wake up”).

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My Daily Routine (Now vs. Teaching Days)

Then (in the classroom):

• Coffee #1 before sunrise

• Rushed breakfast

• Coffee #2 mid-morning

• No water bottle in sight

• Holding my pee until 3 PM

• Bloated, foggy, and exhausted by 6 PM

Now (working from home or my on campus office):

• 💧 Lean + Fit + Hydrated with water after my morning workout

• 🍳 Balanced breakfast I actually sit down to eat

• 🧠 Focused capsule and Energized with water when I start deep work or Zoom meetings

• 💦 Refill my water 2-3 times a day - thanks, Owala

• 🧘 Calm peptide before bed = less scrolling, better sleep

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Where to Start (and Why It Matters)

I’m not a doctor - but I am someone who tried everything from caffeine overload to elimination diets. What I’ve found with peptides is that they’re:

• Natural

• Actually effective

• Easy to build into your routine

• Affordable when you compare to energy drinks, extra snacks, or coffee shop runs

And most importantly: I feel good.
Less bloat, more energy, more focus = a better version of me showing up every day.

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Jessica