Halloween is the one day it’s perfectly acceptable to look like a zombie.

But if you’re dragging through your day, running on caffeine, and catching your reflection only to realize you look how you feel... that’s not a costume. That’s exhaustion.

And it’s one accessory none of us want to wear year-round.

You Don’t Have to Be the Walking Tired
We joke about being zombies this time of year, but chronic tiredness is no laughing matter. Sleep-deprived brains don’t just yawn more, they focus less, react slower, and regulate emotions poorly.

That’s why a bad night (or several in a row) can make you feel like a grumpy extra from a Halloween movie.

If you’ve found yourself spacing out in conversations, forgetting where you put your phone (again), or wondering how it’s somehow still Monday, that’s your body waving a flag that says, “Hey, I need a real break.”

So Why Do So Many of Us Feel Like the Undead?
It’s not always the number of hours you sleep, it’s the quality.

Light sneaking into your room, screen time before bed, stress, caffeine, late-night work sessions, they all team up to interrupt your natural rhythm.

You fall asleep, but your brain never fully checks out.

That’s how you wake up feeling like you survived the night instead of rested through it.

How to Bring Yourself Back to Life (No Potions Needed)
Here are a few small but mighty shifts that can help you feel human again:

• Protect your wind-down time. Power down screens and bright lights at least 30 minutes before bed. Your brain needs darkness to start producing melatonin, the hormone that helps you sleep deeply.
• Keep a steady schedule. Going to bed and waking up around the same time (yes, even on weekends) keeps your body clock on track.
• Watch the light. Early morning sunlight helps you wake naturally, but at night, aim for a pitch-dark sleep space that tells your body it’s time to rest.
• Skip the hero routine. You don’t have to push through exhaustion. Rest is productive.
• Do a quick check-in. If you wake up groggy, ask yourself: Did I sleep, or did I just close my eyes for eight hours?

Other Simple Tips for Better Sleep Today
You don’t have to overhaul your life to start sleeping better. A few small changes can make a big difference:

• Lower your thermostat before bed. A slightly cooler room helps your body relax.
• Avoid caffeine within six hours of bedtime. It lingers longer than you think.
• Replace late-night scrolling with something that calms your mind, like reading or light stretching.
• Create a sleep space that feels calm, dark, and quiet. Your body will thank you.

The Bottom Line
You deserve to feel alive, not like you’re sleepwalking through your week. Let’s keep the zombie look where it belongs: on movie screens and trick-or-treat night.

The rest of the year? Give your body the rest it’s asking for.