Etienne Baume’s Post

Dreading the sound of the alarm every morning? You're not alone. Sleep is essential for peak performance. But, what if you can't get in enough hours because of a busy schedule? Here are 3 sleep hacks for all you busy professionals: 1. Power nap - a 30-minute nap can recharge your brain and boost your productivity. 2. Cut caffeine - avoid coffee, tea, or soda at least 8 hours before bed to avoid interruptions in your sleep. 3. Create a sleep ritual - this could be anything from taking a warm shower to dedicating some time to read a book before bed. Bonus hack: Avoid your phone's blue light before bed. Use a non-blue-light screen filter app or wear blue-light-blocker glasses. For more ways to improve your sleep experience, send me a DM!

Never underestimate the importance of sleep. To your wellbeing, and your productivity. 😌 I'm myself enduring a rough 7 nights or so (as my youngest has an upset stomach and demands some extra attention)... fun times! It's a painful reminder that SLEEP MATTERS, and more than you can imagine. Every aspect of it in fact: 🔹 When and what time you go to sleep (your circadian rhythm prefers it dark, from around 10pm - 5am) 🔹 How you sleep (the air quality, sleeping position...) 🔹 How long you're sleeping for (many experts say 6 hours is not enough) 🔹 If you're disturbed during your sleep (by a pet, sleeping partner, or other...) 🔹 What you eat and how long before going to sleep plays a part 🔹 If you exercise late in the day your heart rate and adrenaline will increase 🔹 The temperature of the room (your body prefers it a bit colder) All the above contributes to your overall sleep quality, and in turn, this impacts how you feel the next day (and days/weeks ahead even!) 💡 By improving your sleep quality, you'll improve your mood, reduce fatigue, and be less vulnerable to serious illness. Let me know any of your own tips and hacks by commenting below! --- 💌 Subscribe to The Dose, the free weekly newsletter that'll help you accelerate your career and productivity! https://lnkd.in/dRdx5Kg4 #SleepMatters #Productivity #SleepHealth #HealthyLiving #SleepWell

Do you feel trapped in a cycle of restless nights and groggy mornings? Yes, I've broken my ring finger's last joint in case you are wondering why it looks so wired. Here's how I can help you transform your sleep😴: 𝟭. 𝗣𝗲𝗿𝘀𝗼𝗻𝗮𝗹𝗶𝘇𝗲𝗱 𝗔𝗻𝗮𝗹𝘆𝘀𝗶𝘀: We start with a deep dive into your sleep, lifestyle, and schedule, pointing out exactly what's keeping you awake. 𝟮. 𝗧𝗮𝗶𝗹𝗼𝗿𝗲𝗱 𝗣𝗹𝗮𝗻: Based on your individual needs, we craft a daily and weekly sleep improvement plan that fits into your life without feeling overwhelming 𝟯. 𝗖𝗼𝗻𝘁𝗶𝗻𝘂𝗼𝘂𝘀 𝗦𝘂𝗽𝗽𝗼𝗿𝘁: With 3x 1-1 sessions and ongoing WhatsApp support, I'm with you every step, to make sure you feel guided and understood. 𝟰. 𝗧𝗼𝗼𝗹𝗯𝗼𝘅 𝗳𝗼𝗿 𝗟𝗶𝗳𝗲: Gain knowledge about sleep and the nervous system, plus a toolbox filled with strategies to calm your mind and body, ensuring you fall asleep faster and wake up energized. 𝗥𝗲𝘀𝘂𝗹𝘁𝘀? 🤔 You'll know exactly what to do to fall asleep easily, create high-quality sleep, and wake up feeling refreshed and focused. ✨ Say goodbye to sleep anxiety and hello to an energized & joyful life. DM me or click the link to experience restful nights again. Limited spots available. #SleepWell #TransformYourNights #EnergizedDays

Sleep: Your Secret Superpower ⭐️ Do you know what’s something that is often overlooked, but vital for our well-being? SLEEP. Yes, those blissful 💤's are your body's way of recharging and revitalizing. This should be obvious but it’s sooo easy not to prioritize this. Aiming for 7 hours of quality sleep each night is a necessity for peak performance. I've noticed that when I get adequate sleep, my day is significantly more productive, and my mind is sharper. But what about those midday energy dips? Naps are the answer! A quick 20-minute power nap can work wonders, resetting your brain and boosting your focus. Pro tip: Try a cup of coffee just before a short nap, and you'll wake up with an extra kick of energy! Understanding your body's sleep needs is key. Whether you're a morning lark or a night owl, aligning your activities with your natural energy cycles can make a world of difference. So, how many hours of restful sleep are you getting each night? Drop a comment below! Let's prioritize our rest and transform our days for the better. #sleephealth #naps #restful #energyboost

🛏️ How many hours of sleep did you get last night? 🛏️ It is estimated that 1/3 of all Americans do not get enough sleep (recommended 7-9 hours). 🛏️ Getting sufficient sleep improves our productivity, creativity, decision-making ability, and overall physical health (more on this below). 💤 An even bigger problem: Sleep deprivation is not viewed as a major problem - it's often worn as a badge of honor! 💤 Lack of sleep leads to sickness and when we are sick, sleep helps with the healing process. 💤 Lack of sleep: Leads to High Blood Pressure, Heart Disease, Diabetes, Obesity, Anxiety, Depression, Loss of Focus/Attention. 💲National Sleep Foundation found that over $60 billion is lost annually in US due to sleep deprivation. 🛏️ Reinforcing cycle: A good night's sleep leads to a productive day, which leads to a better night's sleep, which leads to another good productive day. 👀 Take an honest look at your own sleep habits. 🛏️ What small (or big) adjustments can you make to give yourself a better night's sleep for a more productive day and better overall health? SpendMend VIE Healthcare® Consulting, A SpendMend Company #employeewellness #sleepdeprivation #benefitsofsleep #prioritizesleep #wellnesswednesday

Happy National Sleep Awareness Week! 😴 Let's talk about the wonders of sleep, and I’ll introduce you to my sleep coach, Taco - he's a pro at catching Z's!   Why Sleep Matters: Recharges the brain: Just like your phone needs charging, so does your brain. A good night's sleep boosts creativity and problem-solving skills. Boosts resilience: It equips us to handle day-to-day stress more effectively, keeping us on our A-game. Enhances decision-making: Well-rested = clearer thinking. It’s that simple.   Personal Tips for Better Sleep: Routine is key: Sticking to a consistent bedtime and wake-up schedule does wonders. Wind-down time: Unplug and relax at least 30 minutes before bed - read, meditate, or journal. Create a restful environment: A cool, quiet, and dark room is sleep’s best friend. Comfortable bedding and maybe a white noise machine can work wonders.   Taking care of ourselves is key to good leadership. Making sleep a priority is a commitment worth making - and Taco agrees, already leading by example. 🌙🐾   #NationalSleepAwarenessWeek #WorkLifeBalance

🌙 Struggling with Sleep as the Days Get Shorter? 💤 As fall brings shorter daylight hours, it’s natural to feel a shift in your sleep cycle. 🌅 The earlier sunset can throw off your internal clock, but don’t worry—here are a few simple tips to help you get the best rest this season: ✨ Stick to a Schedule: Try to go to bed and wake up at the same time every day, even on weekends! A consistent routine helps regulate your body’s internal clock. ✨ Create a Relaxing Bedtime Ritual: Wind down with calming activities like reading, journaling, or a warm cup of chamomile tea before bed. ✨ Limit Screen Time: Exposure to blue light from phones and screens can disrupt your ability to fall asleep. Try to power down at least 30 minutes before bed. ✨ Optimize Your Sleep Environment: A cool, dark, and quiet room helps signal to your body that it's time to sleep. You can also try using a humidifier to combat dry air as we head into colder months. Prioritizing your sleep is essential for maintaining energy, mood, and overall health. Let’s get that restorative sleep you deserve! 😴 Want more personalized sleep support? Contact us today to learn how WIFM can help balance your sleep and overall wellness. 💙 #SleepSupport #WellnessJourney #BetterSleep #HealthyFall #FunctionalMedicine #WIFM

The Paradox of Sleep: Don’t Let Stress Steal Your Rest We all know that sleep is vital for our health, productivity, and overall well-being. Yet, many of us fall into the trap of stressing over not getting enough of it. Ironically, this anxiety can make it even harder to fall asleep—a classic case of counterproductive thinking. Instead of fixating on the hours we’re missing, let’s focus on cultivating healthy sleep habits and creating a relaxing bedtime routine. Remember, quality often trumps quantity. By easing the pressure we put on ourselves, we allow our minds and bodies to rest more naturally. Prioritize your sleep, but don’t let the worry about it keep you up at night.

Are restless nights impacting your work performance? Discover how mouth taping can help you achieve restful sleep with insights from our expert life coach, Colleen. 🌙💤 Mouth taping might sound unconventional, but it’s a technique that can greatly improve your sleep quality and, as a result, enhance your productivity and focus at work! 🔸 Why Consider Mouth Taping? Promotes Nasal Breathing: This can help improve oxygen flow, reduce snoring, and support better sleep. Boosts Work Performance: By improving your sleep quality, you can feel more energized and focused throughout the workday. 🔸 Colleen’s Practical Tips for Incorporating Mouth Taping: Start Gradually: Begin with short sessions during the day to build comfort and confidence. Make it a Routine: Incorporate mouth taping into your nightly routine, or even wear it during daytime naps to get used to the sensation. Select the Right Tape: Choose breathable, skin-friendly options to ensure comfort and safety. Be Consistent: Regular practice will yield the best results. 🔸 Have you tried mouth taping to improve your sleep? Share your experiences and tips with our community below! Don’t let poor sleep hold you back from achieving your professional goals. Follow Colleen’s advice and take the first step toward more restful nights and productive days. 🌟😴

Are you a shift worker struggling to manage your sleep patterns? You're not alone. While it's not an optimal situation, accepting your reality and letting go of the worry about what's "ideal" can be a huge relief. Here are some practical tips to improve your sleep quality, even when your schedule goes against the grain: ✨ Use blackout curtains to keep your room dark, day or night. ✨ Keep your bedroom cool to help your body stay at an optimal temperature for sleep. ✨ Avoid heavy bedding that might make you too warm and disrupt your sleep. ✨ Mimic night conditions no matter when your sleep time falls—quiet, dark, and cool is the way to go. ✨ Seek out natural light when you wake up to help reset your internal clock. How do you manage sleep as a shift worker? Share your journey and insights below! @theagingproject #SleepHealth #WellnessTips