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5 Key Tips for Sleep

There are so many benefits to quality sleep! This is one of the first things I look at when working with clients. Sleep influences and impacts all aspects of your health; mental, emotional, physical, spiritual.

There are so many benefits of sleep:

  1. Increased Energy

  2. Better lifestyle choices

  3. Strengthened immune system

  4. Increased focus & creativity

  5. Improved mood

  6. Reduced anxiety

  7. Balances hormones

  8. Reduced irritability

  9. Reduced mental exhaustion

Here are my key tips for improving your sleep:

1. Reduce Coffee:

Coffee stays in your system for about 6 hours, maybe longer. TIP: If you want to sleep well, skip the caffeine 8 hours before you want to fall asleep. EX: want to go to bed at 10pm, no caffeine after 2pm

2. Unwind:

Use at least the last hour leading up to sleep to calm down and relax. When I say relax, I mean nothing involving screens, no TV or Instagram. Possibly read a fiction book or do some yoga. Light yoga can change your hormone levels so that your body and brain repairs instead of breaks down. If you're stressed your body releases cortisol which increases blood pressure, releasing sugars from the liver into the blood.

3. No electronic screens in bedroom:

The hormone melatonin which helps regulate sleep and wakefulness is very sensitive to light. It is important to ensure that your sleep space is dark and has no bright lights or it will compromise your ability to fall asleep. So cover up the alarm clock light and get thick curtains for your windows.

4. Progressive muscle relaxation:

This technique is used to help relax the body and mind. It brings awareness to areas where you hold tension and teaches you how to relieve it. Practice this for 5 minutes before bed. The positive benefits of this exercise is improved digestion, improved sleep and relief from pain, soreness or aches.

5. Naps:

Naps help with mental recovery, regeneration, and memory. If you’re going to nap, go for a short 10-15 minute nap so you wake up before falling into deeper levels of sleep or allow a full 90 minutes to complete all sleep cycles. (Swipe right to see the Nap chart)

If you struggle with sleep, I want you to know that you're not alone. I am here to support you integrate better sleep habits! Book a free clarity call to see if we are a good fit! We can work together on how you can grow in this area of your life.


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