Kelly Murray, FDN-P’s Post

This one goes out to anyone in midlife who either has trouble falling asleep, wakes up in the middle of the night and can’t fall back asleep, or both. I mean, yeah, we can always blame the dog. But then it’s multiple trips to the bathroom (I mean seriously, bladder!), hot flashes, and anxious thoughts running laps in your head. What makes it worse is that it’s relentless. And you’re probably wondering why you used to be able to get a great night’s sleep and wake up feeling refreshed, but now, why does it keep getting worse the older you get? In this episode of Your Midlife Comeback Story, we’re going to answer this important question…why is our sleep getting worse in midlife and what can we do to improve it and finally get a good night’s sleep on a consistent basis? To help us answer that, we’ve got the holistic sleep coach herself, Morgan Adams.🥳 In my conversation with Morgan, you can look forward to learning 3 key things: ☑️ The #1 reason why you’re waking up in the middle of the night and why your sleep quality is declining in midlife. ☑️ The important lifestyle factors that will improve your sleep - beginning tonight. ☑️ Do sleep hacks like taking melatonin, using blackout curtains, or wearing blue light blocking glasses actually work? Plus, Morgan shares some common misconceptions about insomnia, and whether it’s recommended to sleep with your pet or not. If you’re struggling with sleep, this episode is for you. LISTEN HERE: https://lnkd.in/g6cU4cd8 Morgan Adams, MSW💤

You know those nights when you slip into bed and the sheets feel so good? Your body is tired, your mind is calm, and you’re perfectly set up for a great night of Zzzs. It’s the best! And then there are those nights you go to bed and just can’t get comfortable. Your muscles are tight from sitting all day, and your mind can’t seem to settle down. It seems to take FOREVER to fall asleep and when you finally drift off, you toss and turn all night long. Ugh. Not fun. Here’s the difference: The nights you fall asleep easily usually follow the days you did something to EARN that sleep. When you think about sleep that way, it makes it a whole lot easier to set yourself up for sleep success! If you don’t make it a point to be physically active — and/or you sit in front of a screen for most of the day — you’re making it harder for your body to get into a good sleep groove. Here’s how to earn that sleep: Check the comment section 👇👇 If you’re looking at this list thinking, “But I’m too tired to do all of that!”, I can help you find the best place to start. It doesn’t have to be complicated… It just has to be consistent! Connect with me, Flourish Ogunjebe Happy Weekend #linkedinfam❤️❤️

Why You’re Waking Up Exhausted, Even After 8 Hours of Sleep… And How to Fix It! You’ve been getting your 7-8 hours, so why do you still wake up feeling drained? Here’s the kicker—it’s not just about sleep duration. The real culprit might be what’s happening before you drift off. 📱 You’re lying in bed, scrolling through your phone, bombarded by endless posts, work emails, and late-night worries. Or maybe you're replaying the day’s problems in your head. All that negativity and screen time? It’s seeping into your subconscious, making restful sleep nearly impossible. But you can change that. 🌙 Try this: ✨Limit screen time at least 30 minutes before bed. Trust me, your brain needs to unplug. ✨Focus on what you’re grateful for, even the small things. ✨Celebrate your little wins — no matter how tiny. ✨Fall asleep with positive, calming thoughts. Do this consistently, and you'll be amazed at how refreshed you’ll feel in the morning. That sluggishness? It’s about to be a thing of the past. 🌞

Could you create a personal stopping rule? One of the simplest ways to improve sleep quality is to set boundaries with late-night screen time. Whether it's binge-watching shows or doomscrolling, we often tell ourselves, "Just one more episode..." But how frequently does that happen? One more episode quickly turns into a whole season, and suddenly, it's 4 AM, and we're wide awake. Your brain doesn't just "shut off" when you finally decide it's time for bed. By creating a personal stopping rule and sticking to it, you set yourself up for what I like to call "Sleep Success." Before you sit down to watch TV or start scrolling, set a rule: two episodes, then bed, or 15 minutes of scrolling, then bed. The key is consistency—don't fall down the rabbit hole. According to the American Psychological Association, lack of sleep affects one's ability to focus and manage stress, making it essential to prioritize good sleep habits. The more consistent one is, the better one's overall sleep quality will be. "Discipline is the bridge between goals and accomplishment." — Jim Rohn. Set that bridge with your stopping rule today, and enjoy restful sleep tonight.

We often hear that there are 2 type of people, one who wakes up in one ring while others who wakes up multiple rings. Regretting the need for multiple alarms isn't necessary. It's a practical solution for a common issue. I use the similar strategy to wake up. Instead of feeling regret, it might be more beneficial to focus on finding ways to improve your sleep quality or morning routine. If multiple alarms help you get up on time, then it's just part of what works for you! Yes, setting multiple alarms can be a helpful strategy, it gives you a series of prompts, helping your body gradually adjust to waking up. If waking up is consistently difficult, you could also try adjusting your sleep habits, like going to bed earlier, improving your sleep environment, or trying a different alarm sound or placement (e.g., placing the alarm clock further away).

😴 Tired of feeling tired? 99% of people try to fix their sleep without a plan. It's like wandering around in the dark, hoping to stumble upon a good night's rest. 🤷♂️ You've probably heard all the generic advice: ❌ "Just sleep in if you can." ❌ "Pop a sleeping pill." ❌ "Take an afternoon nap." ❌ "Get some coffee." ❌ "Ignore it and power through." The truth is... These "solutions" only mask the problem and create bigger issues down the road. 🤯 Imagine this: You're constantly playing catch-up with your sleep debt, accumulating "interest" in the form of fatigue, low motivation, and poor decision-making. 📉 But what if there was a better way? 🤔 A proven plan to help you: ✅ Experience consistent energy throughout the day ✅ Feel motivated and productive ✅ Make clear, focused decisions The good news is... It's never too late to adopt a plan that works! 💪 If you're ready to say goodbye to waking up at 4am filled with anxiety… …endless exhaustion and hello to a life filled with vitality…. DM me "BOOK" and I'll share the details of my ebook. It's your roadmap to better sleep and a brighter tomorrow. ✨

😴 Tired of feeling tired? 99% of people try to fix their sleep without a plan. It's like wandering around in the dark, hoping to stumble upon a good night's rest. 🤷♂️ You've probably heard all the generic advice: ❌ "Just sleep in if you can." ❌ "Pop a sleeping pill." ❌ "Take an afternoon nap." ❌ "Get some coffee." ❌ "Ignore it and power through." The truth is... These "solutions" only mask the problem and create bigger issues down the road. 🤯 Imagine this: You're constantly playing catch-up with your sleep debt, accumulating "interest" in the form of fatigue, low motivation, and poor decision-making. 📉 But what if there was a better way? 🤔 A proven plan to help you: ✅ Experience consistent energy throughout the day ✅ Feel motivated and productive ✅ Make clear, focused decisions The good news is... It's never too late to adopt a plan that works! 💪 If you're ready to say goodbye to waking up at 4am filled with anxiety… …endless exhaustion and hello to a life filled with vitality, DM me "BOOK" and I'll share the details of my ebook. It's your roadmap to better sleep and a brighter tomorrow. ✨

❓ "So, Barry, how do I enhance my sleep quality?" "Glad you asked (even if you didn't 😉)." The right strategies ultimately depend on your unique lifestyle and challenges, which is where professional guidance (hello, that's me!) can make a world of difference. Here a a few universal tips that can help you all. 🔹 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. Avoid stress and arguments at night. 🔹 Watch your evening intake 🔹 Big meals, caffeine, and alcohol close to bedtime are sleep disruptors. Let your body focus on resting not digesting. Remember, it's NOT about blindly logging more hours in bed but making each hour count towards your recovery and success. Need help? 👉 Get in touch.

🌙✨ 7 Months Sleep Routine: Navigating Dreamy Nights with Your Little One! ✨👶 We're back with another set of sleep routine recommendations, tailor-made for your adorable 7-month-old little one! 😴🌟 🌜 Guiding Lights: As you continue your sleep journey, these suggested sleep timings are gentle guides. Pay attention to your baby's cues and create a rhythm that aligns with their evolving needs. 🥄 Solid Food Harmony: For parents diving into the world of solids, we've included mealtime suggestions to harmonise with their schedule seamlessly. 😴 3rd Nap Recharge: If your little one is having 2x consolidated naps (90+ mins) at nap 1 and nap 2, we recommend a short recharge nap of 30-45 minutes for nap 3. 💤 Catnapping Companion: If your little one continues to catnap and not meeting their sleep totals, consider a 4th nap to ensure a calm bedtime transition without an extended wake period. 🔧 Stay Adaptable: Sleep is not linear and constantly developing, and children of this age can begin to refuse the 3rd nap. Remember to be flexible, adjust routines to suit your child's sleep needs, and relish in the individuality of your baby. 📘 Sleep Cues: For more insights on identifying sleep cues, how to drop a nap or what to do if your child is still catnapping please comment here or DM us for more support. Remember, the village is a supportive haven. Reach out for personalised assistance—because you're not alone on this sleep adventure! 💤🌈 . . . Credit: Sleep Play Love for the routine inspo. . . #sleepmagic #parentingadventure #connectionvillagesleep #holisticsleepcoaching #conciousparenting #connection #parentsvillage #connectionvillage #village