*Yawn*
Do you wake up in the morning and wish you were still sleeping? Or need AT LEAST a strong cup of coffee or three to get moving? Do you feel like you have that "brain fog" that never lifts?
It might be your SLEEP that is creating that disruption in your day(s).
Sleep. 
We all need it. We don't always want it... We think too much about all the "things" we could get done if only we did not need as much sleep.
I could conquer the world and have the cleanest house and be the funnest mom.
Nice thoughts.
Maybe I could still have those things... if I woke up refreshed!
Is it even possible?!
Sleep is a funny beast. We all need it. Most of us (somewhere between 50-80% of us) are sleep deprived. And what does that mean, exactly?
Well. It means that we cope differently with stress. We are less likely to regulate our emotions. We are more reactive and our stress levels are higher. That makes managing life and our relationships a bit difficult.
The Effects of a Lack of Sleep:
Missed sleep can lead to psychological and physical ill health in many ways.
Psychological Symptoms and Effects Include:
- Low mood
- Anxiety
- Irritability
- Erratic behavior
- Poor cognitive functioning and performance (e.g. forgetfulness, making mistakes and slower thinking than normal)
- Psychotic episodes
Physical Symptoms and Effects Include:
- Physical symptoms of anxiety
- Tiredness
- Elevation in blood pressure and stress hormones
- Negative effects on cardiovascular health (increased risk of strokes and heart attacks)
- Immune damage which can lead to many physical problems
Seven Steps to Improve Your Sleeping Habits for Better Mental Health:
- Establish a regular sleep-wake cycle - try to sleep and wake at regular times consistently.
- Try to ensure that you have a comfortable bed and bedroom - noise, light and temperature should be tailored to your preferences if possible.
- Limit the use of stimulants - such as caffeine, nicotine and alcohol near bed time.
- Avoid drinking excessive liquids - especially in the evening to minimize chances of waking to empty your bladder.
- Avoid going to bed until you are drowsy and actually ready to sleep - Most people who suffer from insomnia spend more time in bed lying awake rather than actually asleep.
- Regular daily exercise - but not too late in the evening as this could be stimulating.
- Avoid electronic devices late at night - such as computers, mobiles, tablets and so on; the bright light can be overly stimulating and keep you awake.
I know how difficult it is to get your sleep back on track...I have been there! It took me a good year or so to get things in a decent place. It took a lot of dedication and intention, early nights and changing habits. However, it is so very important for our physical AND mental health... What could YOU DO if you were focused, energetic and ready for your day?
How many hours do you get a night? What symptoms do you notice when you are more rested? Tell me what is your biggest struggle around sleep...
Here's to RESTFUL nights and productive days...
xoxo Judith
If you want to learn about amazing supplements that support the Gut-Brain Connection and impact sleep in a positive way, GO HERE.
If you are needing support with building tools and support, feel free to reach out and see how I can help.
Are you needing encouragement? Check out Absolute Will-an incredible and inspiring book collaboration that includes 21 stories from amazing women.
What are the 3B's???
Body:
What we put in our bodies is important! We need to refocus our education on relearning how to truly get our body back in balance! All the endless diets and supplementation, "calories in versus calories out," stress eating and restricting our food needs to end. It is a destructive cycle that actually creates more damage.
Brain:
Did you know our body issues are related to our brain?!In order for our body to function at optimal levels, our MENTAL health needs to be balanced!!We need to connect to the body AND Biome for optimal wellness.
Biome:
The biome is our GUT health and influences our body issues. It is really the center of our wellness!
How can I Balance the 3 B's??
Supplementation: By taking products that give you the boost you need, you can start rebalancing your system, fight off stress easier and enhance your sleep... All critical to the 3 B's. (Grab your Supplements HERE and save $10!)
Exercise: Aim for 3 days of cardio and 2 days with weights each week. Increase your steps each day and find ways to just move more!
Nutrition: Eat a balance of protein, carbs, fat and fiber. Start around 1,200-1,800 calories of good quality foods!
Stress Management: Develop regular habits to release stress. Sleep well. Focus on breathing. Meditate or Pray regularly. Journal.
Evaluation: Regularly adjust your routine for your ever-changing wellness needs!
For more tips and specifics on the B3 supplements and practices,
click the button to learn more!
