Sleep Hygiene: the must have wellness piece.
I have a question for you. Would you like to sleep AMAZINGLY well tonight? If you’re like me, I’m thinking your answer is a YES. I’d love to share a little bit about healthy sleep hygiene with you. I have some great tips for troubleshooting your routine + some of my favorite tools that have been fantastic when I’ve used them.
I’m excited to share this because I really do want you to have amazing sleep. It’s too important to skimp on! Did you know that without good sleep, we can have all sorts of issues pop up with our health? Things like daily stress, illness, and physical health issues can all affect our quality of sleep. One body system that I have found incredibly important to understand is the Endocrine System. Diet and environmental toxicity play a huge role too!
If you’re in a season of caregiving for a child or loved one that causes your sleep to be interrupted, you’ve got even more reason to double down on your quality sleep efforts in my book! It’s not selfish to sleep … it’s healthy for you & those around you.
Lack of consistent quality sleep can cause exhaustion, moodiness, weight gain, and anxiety and can negatively impact our ability to focus. But most of all, if we don't sleep, our immune system suffers.
So here’s the good news—there is much you can do to turn the ship around if you’re suffering from poor quality sleep.
1. Routines
The easiest thing we can do is to set a healthy wind-down routine.
Just like children need an evening routine before bedtime, adults benefit from it too! I’m not talking about having someone sing you a lullaby or read a fairytale to you though—ha!
What does your evening routine look like? How can you make it more conducive to better sleep?
2. Diffusing
I’d love to share a little about why to diffuse essential oils at night.
When we sleep, the brain goes through a reset as it stores memories and information from the day. It allows the cells a chance to restore at this time. Restoring, repairing & reprogramming cells is actually one of the *best* and the most amazing qualities of Young Living essential oils. Fragrance oils don’t do this, but YL oils do.
Diffusing essential oils (especially tree oils like NLBS, Frankincense, or Pine) is one of the best ways we can help our brain. Essential oils with sedative, calming, or grounding properties are amazing for sleep! Can't diffuse at night for whatever reason? Put oils right on your brain stem (on the back of your neck, in the soft spot at the top of your spine) or on the bottom of your feet.
Do you have a favorite nighttime essential oil?
3. New Habits
Adjusting your lifestyle is simple, costs you nothing, and doesn’t require any products to use or to purchase. This is my kind of thing! It’s not always “easy” to get into a new habit. But if you’re familiar with poor sleep, then I know you know when it’s worth it to make a change!
I know I already mentioned some ideas for creating an evening routine for yourself. But to just expand lightly, I’d encourage you to consider these things to help improve your sleep quality.
Limiting dietary triggers & increasing protein
Increasing sun exposure
Staying physically active during the day
Limiting or omitting screen time (blue light) time one hour before bed
Which of these sounds like something you may benefit from?
4. Quality Supplements
It's always best to allow the body to form natural rhythms. And whenever possible, I try to get my vitamins and minerals from food. But when I can't, these are some things from my Young Living stash that I reach towards that I want you to know about.
- SleepEssence: essential oils + melatonin in a tiny capsule to help you fall asleep
- Cortistop: regulates cortisol & helps the mind calm down for highly stressed individuals
- Unwind: an ingestible magnesium powder pixie stick for kids + adults
- Essential Oils: Lavender, Valor, Peace & Calming, Cedarwood, Tranquil … enjoy those sedative properties
- Golden Turmeric: a soothing powder to mix in water/nut milk to allow the body to relax, restore, and recover
- ImmuPro: a mushroom tablet for oxidative stress and immunity that has added melatonin
I don't start with all of these. I just start with one and then add one or two to my subscription box each month. Then just use them as needed. (And I always snag them when YL offers them for free as a promo!)
Which would be the first one from this list that you’d choose to try?
CLICK HERE to check out my Goodnight, Sweetheart Sleep Support Bundle and grab a couple things to try!
There is a root cause for low quality sleep, and I commend you for taking care of yourself by trying some things to get your consistent quality sleep back.
Thanks for letting me share this info with you. Wishing you amazing sleep from here on!
How can 2022 be different?
How can you set yourself up for success?
When we set goals for ourselves, the realization of those goals lives in the future. The bigger the goal, the farther away they feel. The distance between where we are right now, and how far away the goal is that we want to achieve is called 'The Gap'.
ANYONE??
- What if instead of measuring our success by how fast we actually reach the goal, we started measuring it by how consistent and intentional we were at taking the steps that move us forward?
- What if success comes from each step of the journey, and not actually in crossing the finish line?
- What if we stop comparing our journey to someone else's and only race against ourselves?
Do you cringe when you hear someone start to talk about money?
If yes, why??
when you hear of someone who is talking money or trying to build wealth?
Selfish?
Greedy?
Money-Hungry?
Evil?
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If you said yes to any of the above,
it's time to shift your mindset.
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It is possible to focus on today, while preparing for tomorrow.
We do not know what tomorrow holds.
To create multiple streams of income.
To build wealth.
We are also called to give.
To take care of those in need.
To support widows and orphans.
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Building wealth is not about getting rich... it's about giving back.
It starts by being wise with and learning to manage the resources that you ALREADY HAVE.
I got you, friend!
Frazzled to Fulfilled Group Coaching was born in February of 2020. At that time it was called Success in Sixty.
My friend Jennifer went through this program, and if you have never heard her testimony, it is powerful.
I encourage you to check it out HERE. (It's the first one on the page.)
So what is this??
Do I have to share how much money I make? No.
Do I have to share what I spend my money on? No.
Do I have to share my debt and expenses? No.
Do I have to share at all? No.
This four-week program will give you the tools and resources you need to lay the foundation for your future financial success. You can choose to share as much or as little as you like about your personal goals... but the more you put into it, the more you will get out of it!
And the beauty about group coaching is that it gives you the opportunity to get answers to the questions you were too afraid to ask!
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There will be four live trainings (one per week). You'll be given worksheets, action steps and homework and will have plenty of time to implement what you've learned.
There will also be a Q & A thread available where you can ask questions and I will go live to answer them once a week.
I talked about this on my Facebook page, so if you want to HEAR more details you can find them HERE.
Skip ahead to about the 2:30 minute mark to get to the good stuff! :)
"I don't need coaching!"
Ok... how is what you are doing now working out for you?
"I can figure this out myself."
Ok... but have you??
I spent 20 years saying those exact same things to myself.
But it wasn't until I got serious and did something different...
stepped out of the definition of insanity,
that I saw real change!
Put these plans into action... and you will gain...
confidence
satisfaction
encouragement
clarity
momentum
& success!
I want to see you win, my friend!
) about YOU.
We can be so confident in the love of God that all fear is removed.
But... we are human, right? We know that fear always seem to creep in.
David didn't say if... he said when.
He knew that he was human
what he would do when the time came.
He didn't say I'll try to... or maybe...
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Fear can have control over your thoughts and actions -
You must plot your plan of attack and purpose in advance
What are you anxiously waiting for God to do in your life?
Don't waste another minute living in fear.
Put your trust in The One who will never let you down.
Take the next step,
Until next time...
Blessings!
Y'all I believe God put this in our brains for a reason!)
