Signature Talk: Sleep Redefined

Your sleep toolbox:

“I don’t fall asleep quickly.”

The solutions:

• Get outside! Morning sunshine!
• Be aware of exercise timing
• Consistent sleep schedule
• Room temperature
• Consistent meal timing
• Make your bed/bedroom for sleep
• Set boundaries 
• Create rituals 
• Evening routine
• Meditation/breathwork/evening Connect
• Brain dump
• Avoid news, crucial conversations, and exciting books/movies.
• Naps

“I wake up and can’t fall back to sleep.”

The solutions:

• Focus on getting back to sleep! 
• Room temperature, bedding, bedclothes
• Low/no light/dark room
• Do not check your phone! (11p-4a)
• Get up after 20 min
• Awareness of sleep cycle (1.5 hours)
• Empty bladder in your evening routine
• Cool towel/mattress    
• Breathwork

“I don’t wake up feeling rested.”

The solutions:

• No hitting snooze! (3-2-1 & jump out of bed!)
• Manage intake
• Review Critical Strategies (light)
• Is your sleep schedule consistent and are you giving yourself enough time to sleep?
• Be aware of OSA: snoring, CSA
• Become a nose-breather!
• Body positioning and support (lie as if you are standing)
• Create routines
• Stretch routine