Better Sleep Made Simple

Fantastic article featuring Michael Grandner and his expertise. Sleep anxiety is a common and cruel cycle, but thankfully there are many simple and natural ways to look forward to your pillow again.

📺 𝗪𝗲'𝘃𝗲 𝗮𝗹𝗹 𝗯𝗲𝗲𝗻 𝘁𝗵𝗲𝗿𝗲... pushing through just one more episode as the clock ticks away. ⌛ But not only are the riveting storylines keeping you up...and 𝗶𝘁 𝗶𝘀 𝗻𝗼𝘁 𝗷𝘂𝘀𝘁 𝘁𝗵𝗲 𝗯𝗹𝘂𝗲 𝗹𝗶𝗴𝗵𝘁 from the devices, either. The latest research shows that 𝗮𝗹𝗹 𝗯𝗿𝗶𝗴𝗵𝘁 𝗹𝗶𝗴𝗵𝘁 close to bedtime can disrupt our sleep. Almost all of us are guilty of late-night scrolling or binge-watching at some point or another, but this might be the one small adjustment that will give you better sleep! 🤔💤

𝗔 "𝗠𝘂𝘀𝘁 𝗛𝗮𝘃𝗲" 𝗳𝗼𝗿 𝗬𝗼𝘂𝗿 𝗪𝗼𝗿𝗸 𝗟𝗶𝗳𝗲 𝗕𝗮𝗹𝗮𝗻𝗰𝗲 I know…we professionals are a tough crowd when it comes to believing in work-life balance. It can feel like searching for a lost city as we juggle careers, personal responsibilities, and family care amidst modern life’s endless tasks. One crucial element of work-life balance needs moving from the “nice to have” to the “must have” list: 𝗦𝗹𝗲𝗲𝗽. As an integrative sleep and life coach, these topics are near and dear to me. My past was full of poor work-life balance and sleep, and I’ve learned a lot from those mistakes. I don’t want you to suffer as I did. 𝗜𝗳 𝘆𝗼𝘂 𝗶𝗴𝗻𝗼𝗿𝗲 𝘆𝗼𝘂𝗿 𝘀𝗹𝗲𝗲𝗽, 𝘆𝗼𝘂 𝗰𝗮𝗻 𝗸𝗶𝘀𝘀 𝗱𝗲𝗰𝗲𝗻𝘁 𝘄𝗼𝗿𝗸-𝗹𝗶𝗳𝗲 𝗯𝗮𝗹𝗮𝗻𝗰𝗲 𝗴𝗼𝗼𝗱𝗯𝘆𝗲; 𝘁𝗵𝗲𝘆 𝗮𝗿𝗲 𝗶𝗻𝘁𝗲𝗿𝗱𝗲𝗽𝗲𝗻𝗱𝗲𝗻𝘁. 𝗧𝗵𝗲 𝗠𝗮𝗻𝘆 𝗪𝗮𝘆𝘀 𝗣𝗼𝗼𝗿 𝗦𝗹𝗲𝗲𝗽 𝗔𝗳𝗳𝗲𝗰𝘁𝘀 𝗪𝗼𝗿𝗸-𝗟𝗶𝗳𝗲 𝗕𝗮𝗹𝗮𝗻𝗰𝗲: 𝟭. 𝗠𝗼𝗿𝗲 𝘁𝗵𝗮𝗻 𝗷𝘂𝘀𝘁 𝗺𝗼𝘁𝗶𝘃𝗮𝘁𝗶𝗼𝗻: Insufficient sleep leaves you overwhelmed and stuck in low-energy mode, fueling procrastination and diminishing motivation. This leads to feeling unfulfilled in both work and your personal life. 𝟮. 𝗧𝗮𝗸𝗶𝗻𝗴 𝘀𝘁𝗲𝗽𝘀 𝗯𝗮𝗰𝗸𝘄𝗮𝗿𝗱𝘀: You have worked hard to get where you are today. Depriving your brain of good-quality sleep is a surefire way to hinder your knowledge-filled brain. Research shows just 17-19 hours without sleep can reduce response speeds by 50%. 𝟯. 𝗠𝗶𝘀𝘀𝗶𝗻𝗴 𝘁𝗵𝗲 𝗯𝘂𝘁𝘁𝗼𝗻: Sleep is the body and mind’s natural reset button, essential for mental and physical rejuvenation. Some consider it Nature’s nootropic. 𝗛𝗼𝘄 𝗡𝗲𝗴𝗹𝗲𝗰𝘁𝗶𝗻𝗴 𝗪𝗼𝗿𝗸-𝗟𝗶𝗳𝗲 𝗕𝗮𝗹𝗮𝗻𝗰𝗲 𝗔𝗳𝗳𝗲𝗰𝘁𝘀 𝗬𝗼𝘂𝗿 𝗦𝗹𝗲𝗲𝗽: 𝟭. 𝗨𝗻𝗱𝗲𝗻𝗶𝗮𝗯𝗹𝗲 𝗜𝗻𝘁𝗲𝗿𝗰𝗼𝗻𝗻𝗲𝗰𝘁𝗶𝗼𝗻: We need light to have shadow, day to have night, and rest to have energy. If you are constantly in “on” mode, it will eventually impairing your ability to relax and sleep well – even when you do find the time. 𝟮. 𝗦𝘁𝗿𝗮𝗶𝗻: When work, family and your personal downtime are out of sync with each other, mood swings and irritability increase. Strained relationships easily ruin sleep quality. 𝟯. 𝗦𝗼𝗺𝗲𝘁𝗵𝗶𝗻𝗴’s 𝗚𝗼𝘁 𝗧𝗼 𝗚𝗶𝘃𝗲: Poor balance leads to neglecting exercise and healthy eating, inviting health issues and poor sleep. 𝗧𝗵𝗲 𝗥𝗶𝘀𝗸𝘀 𝗼𝗳 𝗡𝗼𝘁 𝗔𝗱𝗱𝗿𝗲𝘀𝘀𝗶𝗻𝗴 𝗦𝗹𝗲𝗲𝗽 𝗮𝗻𝗱 𝗪𝗼𝗿𝗸-𝗟𝗶𝗳𝗲 𝗕𝗮𝗹𝗮𝗻𝗰𝗲: Neglecting both can lead to cognitive fog, missed opportunities, and burnout. 𝗧𝗶𝗽𝘀 𝘁𝗼 𝗚𝗲𝘁 𝗕𝗮𝗰𝗸 𝗢𝗻 𝗧𝗿𝗮𝗰𝗸: 𝗟𝗲𝗮𝗿𝗻 𝘁𝗼 𝘀𝗮𝘆 “n𝗼”: Set healthy boundaries, prioritize tasks and delegate effectively. 𝗔 𝗹𝗶𝘁𝘁𝗹𝗲 𝗺𝗮𝘁𝗵: Determine your optimal sleep time and add 30 minutes to that time in bed. 𝗧𝗵𝗲 𝗢𝘅𝘆𝗴𝗲𝗻 𝗠𝗮𝘀𝗸 𝗧𝗵𝗲𝗼𝗿𝘆: Embrace self-care; it’s essential, not selfish. Sleep and work-life balance are essentials. Investing in both good sleep and your work-life balance - ideally at the same time - will give you a great ROI.

💼 𝟱 𝗖𝗼𝗺𝗺𝗼𝗻 𝗠𝘆𝘁𝗵𝘀 𝗔𝗯𝗼𝘂𝘁 𝗪𝗼𝗿𝗸-𝗟𝗶𝗳𝗲 𝗕𝗮𝗹𝗮𝗻𝗰𝗲 𝗳𝗼𝗿 𝗣𝗿𝗼𝗳𝗲𝘀𝘀𝗶𝗼𝗻𝗮𝗹 𝗠𝗼𝗺𝘀-𝘁𝗼-𝗕𝗲 🤰 Hey busy, ambitious moms-to-be! 👩⚕️👩⚖️👩💻 With all you’ve accomplished in your career, the pressure to "balance it all" as you prepare for motherhood can be intense. But let’s debunk some of the most common myths about work-life balance, so you can let go of unrealistic expectations and embrace a more manageable approach: "You can have it all—perfectly!" 🤯 Truth: Balance is not about perfection. Perfection is not even possible for us mere mortals. "Work-life balance is constant." 🕒 Life changes, especially with a baby on the way! Balance is fluid…it is about resilience. "Success means equal time for everything." ⚖️ Focus on quality over quantity. Time spent with your family or work doesn't have to be perfectly divided to be meaningful. "You should do it all yourself." 🚫 Supermom is a myth! Asking for help, delegating, and building a support system are strengths, not weaknesses. "Guilt is part of the deal." 🙅♀️ This is SO FALSE! Balancing career and family, while taking care of yourself is best for everyone involved. Embrace a work-life flow that works for you and your particular life nuances.💪✨ What work-life balance myths have you let go of? Share your thoughts below! 👇 #ProfessionalMoms #WorkLifeBalance #BreakingTheMyths #MomToBeJourney #EmpoweredMotherhood

𝗦𝗮𝘂𝗻𝗮𝘀 𝗮𝗻𝗱 𝗦𝗹𝗲𝗲𝗽 🧖♀️💤 Saunas have been a part of human culture for centuries, offering relaxation, healing, and a sense of tranquility. But is this ancient practice truly safe for everyone? Discover the potential benefits of sauna use BUT it's also essential to be aware of the risks associated with sauna use It's important to evaluate your own health and speak with your doctor before starting your sauna experience. Sauna use is not appropriate for everyone. Let me know in the comments below if you have ever tried saunas to help your sleep. #SaunaBenefits #SaunaRisks #HealthTips #SleepBetter #SelfCare #Wellness #Relaxation #Healing #AncientPractice #SaunaLife #HealthyLiving #HealthAwareness

𝗜𝘀 𝘆𝗼𝘂𝗿 𝘀𝗽𝗼𝘂𝘀𝗲 𝗯𝘂𝗴𝗴𝗶𝗻𝗴 𝘆𝗼𝘂? Quality sleep plays a crucial role in your relationship with your spouse. When you’re well-rested, it’s easier to communicate effectively, express empathy, and face challenges together. On the other hand, lack of sleep can lead to irritability, miscommunication, and unnecessary tension, making even small disagreements - but not so small at all. Here’s how quality sleep affects your relationship: 𝗜𝗺𝗽𝗿𝗼𝘃𝗲𝗱 𝗖𝗼𝗺𝗺𝘂𝗻𝗶𝗰𝗮𝘁𝗶𝗼𝗻: Good sleep helps you stay patient and engaged, making it easier to talk things calmly. 𝗚𝗿𝗲𝗮𝘁𝗲𝗿 𝗘𝗺𝗽𝗮𝘁𝗵𝘆: When rested you are more understanding and supportive, helping to strengthen emotional bonds. 𝗕𝗲𝘁𝘁𝗲𝗿 𝗖𝗼𝗻𝗳𝗹𝗶𝗰𝘁 𝗥𝗲𝘀𝗼𝗹𝘂𝘁𝗶𝗼𝗻: Good sleep can give you a clear mind and a positive mood. Every scenario is unique, yet enhanced sleep is within reach with determination and the right guidance. As a sleep and life coach, every scenario has its own solution too and I can surely help you!

𝗦𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗠𝗶𝗻𝗱𝘀, 𝗦𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗕𝗼𝗻𝗱𝘀: 𝗧𝗵𝗲 𝗖𝗼𝗻𝗻𝗲𝗰𝘁𝗶𝗼𝗻 𝗬𝗼𝘂 𝗖𝗮𝗻’t 𝗜𝗴𝗻𝗼𝗿𝗲 Research has linked poor sleep to a weakened immune system, increased risk of chronic diseases, and even mental health issues - which is rampant nowadays. According to study, poor quality sleep is associated with increased risk of cardiovascular disease, depression, diabetes, hypertension and sexual dysfunction. A new study now shows that lack of sleep also affects social interactions, making people less willing or interact to help others. Prioritizing quality sleep doesn’t just benefit your health; it strengthens your social bonds, improves communication, and enhances your ability to build positive relationships. Reference: https://lnkd.in/ejxWtcA6

𝗔𝗿𝗲 𝗬𝗼𝘂 𝗕𝘂𝗿𝗻𝗶𝗻𝗴 𝘁𝗵𝗲 𝗖𝗮𝗻𝗱𝗹𝗲 𝗮𝘁 𝗕𝗼𝘁𝗵 𝗘𝗻𝗱𝘀? I get it – life can be hectic. With endless responsibilities and tight deadlines, sleep can easily take a backseat. Prioritizing sleep is crucial for maintaining a healthy mind. When you're well-rested, you're better equipped to handle life's stressors, make sound decisions, and build resilience. According to a study of adults from 13 countries published in Sleep Medicine in November 2021, 33% of the participants had clinical insomnia symptoms and nearly 20 percent met the criteria for an actual insomnia — rates more than double what they were before the pandemic. Let me help you. My approach combines sleep solutions with personalized recommendations to create a sleep routine that truly works for you. 𝗧𝗮𝗶𝗹𝗼𝗿𝗲𝗱 𝗦𝗹𝗲𝗲𝗽 𝗣𝗹𝗮𝗻𝘀: Created just for you, based on your unique needs and schedule. 𝗦𝘁𝗿𝗲𝘀𝘀 𝗠𝗮𝗻𝗮𝗴𝗲𝗺𝗲𝗻𝘁 𝗧𝗲𝗰𝗵𝗻𝗶𝗾𝘂𝗲𝘀: To help you juggle the realities of life in a healthier way. 𝗢𝗻𝗴𝗼𝗶𝗻𝗴 𝗦𝘂𝗽𝗽𝗼𝗿𝘁: I am here to guide you every step of the way. As an experienced sleep and life coach, asking if you are ready to prioritize your mental health and sleep? If you are ready, then let’s get started on your better sleep journey. Visit our website to know more! Reference: https://lnkd.in/dC_hPEux https://lnkd.in/dQ92gQyQ

𝗦𝗹𝗲𝗲𝗽 𝗟𝗲𝘀𝘀, 𝗥𝗶𝘀𝗸 𝗠𝗼𝗿𝗲: 𝗟𝗲𝘁’s 𝗖𝗵𝗮𝗻𝗴𝗲 𝗧𝗵𝗮𝘁! One-third of U.S. adults get less sleep than they should, which has been linked with Type 2 diabetes and depression, according to the Centers for Disease Control and Prevention. Not getting enough sleep also can cause injury and death through car crashes and workplace mistakes. This affects you in countless ways…negatively. Optimal sleep is essential for peak performance. Let me help you achieve your best “you” and value your rest. Reclaim your nights and transform your days. I am Kim, a sleep and life coach, who trusts that you will find deep, uninterrupted, rejuvenating sleep again. We just need to find out what the obstacles are and overcome them. Reference: https://lnkd.in/g4JNVXRm https://lnkd.in/e_qZN7f

𝗛𝗼𝘄 𝘁𝗼 𝗙𝗶𝗻𝗱 𝗬𝗼𝘂𝗿 𝗕𝗮𝗹𝗮𝗻𝗰𝗲…. 𝗔𝗴𝗮𝗶𝗻 ⚖️ Are you a busy professional struggling to balance your demanding schedule with quality sleep? You're not alone. Many high achievers sacrifice sleep for productivity, but research shows that consistent sleep deprivation can significantly impact your ability to maintain a vibrant and successful life. A recent study from Journal of the American College of Cardiology titled “Sleep Duration and Myocardial Infarction”, found that people who slept fewer than six hours a night – compared with those who slept six to nine hours – had a 20% higher risk of heart attack. Lack of sleep can increase the risk for heart attack and stroke. A 2018 study found on sleeping issues, particularly sleep apnea, are prevalent among people at risk for stroke. References: https://lnkd.in/g8Derw3g https://lnkd.in/gSxWR2Z2