Quote of the week

Post of the week

Is your Sleep Monster keeping you up at night?

Are you constantly tossing and turning?
Unable to quiet your mind and drift off?
If so, you're not alone.

Millions of people worldwide struggle with sleep deprivation.
And the consequences can be devastating.

From:
- decreased productivity,
- poor decision-making,
- mood swings

to serious health issues like:
- obesity,
- diabetes, and
- heart disease,

the effects of chronic sleep deprivation can be severe and far-reaching.

𝗧𝗵𝗲 𝗴𝗼𝗼𝗱 𝗻𝗲𝘄𝘀?
There are many steps you can take to improve your sleep and reclaim your health and well-being.

I struggled with chronic sleep issues for most of my adult life.
This led to me burning out and suffering from physical health problems.

𝘉𝘶𝘵 𝘐 𝘭𝘦𝘢𝘳𝘯𝘦𝘥 𝘵𝘰 𝘵𝘢𝘮𝘦 𝘮𝘺 𝘳𝘢𝘨𝘪𝘯𝘨 𝘴𝘭𝘦𝘦𝘱 𝘮𝘰𝘯𝘴𝘵𝘦𝘳 𝘢𝘯𝘥 𝘳𝘦𝘤𝘭𝘢𝘪𝘮 𝘮𝘺 𝘩𝘦𝘢𝘭𝘵𝘩.

In my 50's I am now fitter, stronger, and more resilient than I was in my 20's.

Here are 5 tips to help get 𝘆𝗼𝘂 back on track:

1️⃣ S͟t͟i͟c͟k͟ ͟t͟o͟ ͟a͟ ͟c͟o͟n͟s͟i͟s͟t͟e͟n͟t͟ ͟s͟l͟e͟e͟p͟ ͟s͟c͟h͟e͟d͟u͟l͟e͟:͟
Try to go to bed and wake up at the same time every day, even on weekends.

2️⃣ C͟r͟e͟a͟t͟e͟ ͟a͟ ͟r͟e͟l͟a͟x͟i͟n͟g͟ ͟b͟e͟d͟t͟i͟m͟e͟ ͟r͟o͟u͟t͟i͟n͟e͟:͟
Develop a pre-sleep ritual that helps you wind down and prepare for rest, such as dimming the lights, taking a warm bath, reading a book, or practicing meditation or deep breathing exercises.

3️⃣ C͟r͟e͟a͟t͟e͟ ͟a͟ ͟s͟l͟e͟e͟p͟-͟f͟r͟i͟e͟n͟d͟l͟y͟ ͟e͟n͟v͟i͟r͟o͟n͟m͟e͟n͟t͟:͟
Make sure your bedroom is cool, quiet, and dark, and that your mattress and pillows are comfortable and supportive.

4️⃣L͟i͟m͟i͟t͟ ͟c͟a͟f͟f͟e͟i͟n͟e͟ ͟a͟n͟d͟ ͟a͟l͟c͟o͟h͟o͟l͟ ͟i͟n͟t͟a͟k͟e͟:͟
Avoid consuming caffeine and alcohol before bedtime, as these substances can disrupt your sleep.

5️⃣ E͟x͟e͟r͟c͟i͟s͟e͟ ͟r͟e͟g͟u͟l͟a͟r͟l͟y͟:͟
Enjoy regular physical activity during the day, but avoid exercising within a few hours of bedtime, as this can interfere with your sleep.

𝗚𝗼𝗼𝗱 𝗦𝗹𝗲𝗲𝗽 = 𝗚𝗼𝗼𝗱 𝗛𝗲𝗮𝗹𝘁𝗵

Make taming 𝘆𝗼𝘂𝗿 sleep monster a priority today.

Tip of the week

Becoming a person who “looks after their health” begins by thinking like a person who “looks after their health”.

What actions does a person who looks after their health take?
What choices to they make?

You are where you are now, because of how your behaviours up to this point.
You need to think and behave differently.
You need to develop long term sustainable positive habits.

To quote James Clear:
“ Every action you take is a vote for the type of person you wish to become.

This is one reason why meaningful change does not require radical change. Small habits can make a meaningful difference by providing evidence of a new identity.“

Vote for change, vote for health with your thoughts, and actions!

If you want to get to a better place with your sleep, stress and nutrition, I have 1:1 Coaching spots opening up, so feel free to drop me a line!

See you next week!

Paul.