Dave Wakeman’s Post

So here are a few of those universal tips to kickstart your journey to better sleep. 🔹 Embrace consistency in your sleep schedule. Yes, even on weekends. Aim for a routine that aligns with when you naturally feel tired and keep your wake-up time steady. Morning sunlight is your ally here. 🔹 Evening stress is a no-go. Tackle stress head-on throughout the day to avoid it spilling over into your night. 🔹 Watch your evening intake. Big meals, caffeine, and alcohol close to bedtime are sleep disruptors. Let your body focus on rest, not digestion or detoxification. Remember, it's not about logging more hours in bed but making the quality count. If you need a hand in optimizing your sleep for better productivity and well-being? 👉 Drop me a DM.

It turns out, that my dog's night routine became my ultimate sleep hack. Just a year ago, getting a restful night's sleep wasn't even on my well-being priority list – well... it wasn't a priority at all. In fact, I would wake up feeling like I still needed more sleep, impacting my day and stress levels (according to my #Whoop). But everything changed when I got a puppy. Setting a sleep routine for him, transformed mine. For the past year, I've been going to bed at the same time and waking up at 4:05 am, feeling energized and ready for the day. Even on weekends, I wake up without needing an alarm. How did we do it? → Well, even when I'm not quite ready for bed, my dog is → Some mornings, if I hit the snooze button, he nudges me awake. This shift has significantly reduced my stress levels from a year ago, and as you can imagine, other areas of my life and work have also elevated. It doesn't have to be a dog; maybe even following your kids' schedule can help you too! Try it out and experience the benefits of a good night's sleep! 🙌🏽 🔔 Follow to see more of my content ♻️ Repost to share with your network

🌙 While I'm on the topic, here are some more habits to help you overcome late sleeping: 🚫 Cancel the Snooze Button: Try charging your phone across the room to make getting up to turn off the alarm a must. ⏰ Maintain a Consistent Schedule: Once you've adjusted, aim to go to bed and wake up at the same time every day—it helps regulate your body clock. 📵 Avoid Screens: Give yourself at least an hour without TV or phones before bed to unwind properly. 🛁 Wind-Down Routine: Create a relaxing pre-sleep routine, like meditating or reading a book to escape, to signal to your body it's time to wind down. 📝 Journal Your Day: Clear your mind by journaling before bed to avoid nighttime rumination. 🛌 Bed for Sleep Only: Train your brain to associate your bed with sleep, not work or screen time. Give these tips a try and watch your sleep schedule transform! 🤔 What strategies have you used to shift your sleep habits?

The Bridge Between Despair and Hope: A Good Night's Sleep. 😴 Sleep is for the weak? Wrong. It's for the smart. Sleep is not important! 🤣 😂 Except for your health and life spans, your learning, your creativity, and your mood. I blamed my insomnia on "genetics" and admired those who boasted about thriving on four hours of sleep. Turns out, I was just a fool dancing on the edge of a cliff. Ignoring sleep is a disaster waiting to happen. Here's how I went from a sleep-deprived zombie to a well-rested champ in 4 steps: 𝟭. 𝗤𝘂𝗮𝗻𝘁𝗶𝘁𝘆: 𝗔𝗶𝗺 𝗳𝗼𝗿 𝟳-𝟵 𝗵𝗼𝘂𝗿𝘀 𝗼𝗳 𝘀𝗹𝗲𝗲𝗽 ↳ Get a bedtime routine: Read, soak, or chill. ↳ Ditch caffeine and booze: At least 6 hours before bed. ↳ Make your bed heaven: A good mattress, cool, dark, and quiet. 𝟮. 𝗤𝘂𝗮𝗹𝗶𝘁𝘆: 𝗞𝗻𝗼𝗰𝗸 𝗼𝘂𝘁 𝗳𝗮𝘀𝘁 𝗮𝗻𝗱 𝘀𝘁𝗮𝘆 𝗼𝘂𝘁 ↳ Screen detox: Off an hour before bed. ↳ Eat smart: No heavy meals before sleep. ↳ Exercise daily: But not right before bed. 𝟯. 𝗥𝗲𝗴𝘂𝗹𝗮𝗿𝗶𝘁𝘆: 𝗕𝗲𝗱𝘁𝗶𝗺𝗲 𝗮𝗻𝗱 𝘄𝗮𝗸𝗲-𝘂𝗽 𝘀𝗮𝗺𝗲 𝘁𝗶𝗺𝗲 𝗱𝗮𝗶𝗹𝘆 ↳ Stick to it: Even on weekends. ↳ Nap control: Short (20-30 mins), no late naps. ↳ Set an alarm: Remind yourself to wind down. 𝟰. 𝗧𝗶𝗺𝗶𝗻𝗴: 𝗦𝘆𝗻𝗰 𝘄𝗶𝘁𝗵 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆'𝘀 𝗰𝗹𝗼𝗰𝗸 ↳ Soak up sunlight: Especially in the morning. ↳ Dim the lights: Signal bedtime. ↳ Know your chronotype: Adjust to your natural rhythm. Sleep isn't just for the weak—it's for the wise. Ready to embrace better sleep? Take care of your future self. #negotiationbydesign #sleep #health

Ever have that feeling that everything is going wrong? The overwhelm sets in, and you do not know what to do next. Often, slowing down and tending to your basic self-care needs creates a shift in perspective and helps life to feel more manageable. The first tip of the Back to Basics of Self-Care is about sleep. Make getting enough sleep a priority. Most of us need about 7-8 hours of sleep each night to function optimally. Getting enough sleep is a cornerstone of good health overall (physically and mentally). When we feel rested, we have the energy to move through the day, concentrate better, make better decisions, do less stress eating, and have improved mood overall. The first step to having enough sleep is to create a sleep routine. A good sleep routine means going to bed at the same time each day and waking up at the same time. Then, determine the behaviors you need to do to prepare yourself for a good night's sleep. Perform these behaviors in the same order each night to create that solid routine. The following is an example of behaviors to prepare yourself for a good night's sleep, -Get into pajamas. -Brush your teeth. -Wash your face. -Pray/meditate. -Allow yourself to sleep. Stay tuned for more Back to Basics of Self-Care. Four more tips to come! Leave a comment below about how much sleep you get each night. #sleep #sleeproutine #self-care #mentalhealth #therapytips

While we may not be aware of it, a lack of sleep can negatively influence every aspect of our lives, including our weight! Do you ever wake up after a restless night and begin to say to yourself: ◾ “I had planned to eat well today, but I'm so exhausted. I need some energy, so I need coffee and cookies.” ◾ “To get through this long, tiring day, I guess I'll treat myself to some delicious comfort food.” ◾ "Feeling too exhausted to exercise today! Perhaps, I'll try again tomorrow." Sleep deprivation affects motivation, physical activity, productivity, and food choices, leading to unhealthy decisions. 📌 Watch this video as Tamsen Fadal and I talked about the correlation between lack of sleep and weight. 👉 Save this and share it with someone who could benefit from it! *** 📌 I’m Dr. Shelby and I talk about insomnia, evidence-based treatments, sleep apnea, the reality of sleep, sleep hygiene, and a whole lot more about SLEEP! If this is something you’re interested to learn more about, follow me @sleepdocshelby and join my online community! 😊 For more resources about sleep, check the link in my bio or go to my website - www.drshelbyharris.com. . . #drshelbyharris #sleepexpert #sleepbetter #sleepsupport #sleephabits

As we get older, we appreciate a good nights sleep. There are many health benefits of quality sleep & yet to so many people, it isn’t a priority 😴 Working a busy job, where you are inundated with emails, conference calls and meetings can leave you feeling tired, drained and exhausted. Instead of getting to bed early that night after a long day, what do you do? Go for drinks after work, watch tv or continue to do more work and emails at home. This can fast track you to burnout and cause you to dip in performance. Our workshops cover sleep, how to prepare for bed, room temperature, lighting, sleep routine and more. Not only will you make more of a conscious effort to improve your sleep but you will wake up with more energy, feeling better and will be more productive in the day 🙌🏼 Click the link below for more info on our workshops 🌎 https://lnkd.in/dWWQmpja

These intense times can negatively impact sleep. As a sleep coach, I see many clients struggling with restless nights as they process global events. When you feel "stuck" emotionally or mentally at night, it's easy to toss and turn rather than rest deeply. Racing thoughts or worries can keep you up for hours. I guide people through customised sleep optimisation plans to rediscover their inner peace. With my proven MM Method, clients tap into their own wisdom, answers and healing for transformed nights. Quality sleep is the foundation for waking up energised, focused and ready to thrive each day. By overcoming sleep disruptors, your performance and joy soar in all areas of life. If you desire sleep breakthroughs and mornings where you awake energised with purpose, click the link in the comments. I'll help you manifest deep rest and your biggest dreams. The time for change is now! Let's chat about customising my sleep system for your needs. Sweet dreams, Gerri x PS. This is my new sparkly journal - I had no idea it lit up until I started writing in it ;) LOVE it. #sleep #energy #potential

Just had a chat with a mate who’s struggling with sleep. This seems to be a common issue, as roughly 50% of audiences nod in agreement whenever I bring this up in my presentations. Here’s a couple of tips I often share: Routine is Key: Winding down before bed is important. But even more important? Waking up at the same time every day. That consistent wake-up time is good for a healthy sleep pattern. Bedtime Angst: If you find yourself lying awake for more than 20 minutes, don’t just toss and turn. The associated angst only revs up your heart rate. Get up, do something boring or soothing (steer clear of phones and stimulating activities), and return to bed when you feel sleepy. Repeat as necessary to drift off. Your bed shouldn’t be a battleground! Try the Opposite: It may sound counterintuitive, but try staying awake instead of forcing sleep – and no, don’t resort to your phone or substances. It’s all about easing that sleep-related anxiety. You’ll often find that sleep comes more easily when you’re not trying so hard. Ny night.

Ever wonder how to make bedtime less of a battle for the families you serve? A great strategy is gradual sleep schedule adjustments. Instead of trying to overhaul a sleep schedule overnight (which can be a recipe for disaster), I recommend shifting bedtime and wake-up time by just 15 minutes every few days. This gentle approach helps the body clock adjust without the drama. Picture this: instead of your learner resisting bedtime like it’s the worst idea ever, they’re easing into it with less fuss and more calm. It’s like sneaking veggies into their favorite meal—healthy changes they barely notice but that make a huge difference! Say goodbye to sleepless nights and hello to well-rested, happy mornings. Let’s make sleep a breeze, one step at a time! Want more like this? (Of course you do!) Don’t miss the latest from the blog post, Behavioral Strategies for Better Sleep! (Link in comments below 👇 )