Mindfulness Sleep Wellness

Why can’t I fall asleep and stay asleep even though I’m completely exhausted?

➡️ I have a few strategies for you right here – I don’t think I need to bang on about the importance of quality sleep and the profound effects that it has on overall health and well-being. 

Do you:

❓ Have trouble falling asleep? 

❓ End up looking at the ceiling for half the night? 

❓ Wake up at random times in the middle of the night with racing thoughts? 

This used to be me before I started implementing a few strategies that allowed me to fall into a deep sleep within minutes of my head hitting the pillow: 

🔹 Avoiding any stimulants, e.g. caffeine too late in the day… 11 am cutoff! 

🔹 Not consuming any calories within two hours of going to sleep

🔹 Get 10-30 mins of morning sun…as uncovered as possible ➡️ this will help set your circadian rhythm (sleep cycle patterns)

🔹 Remove blue light from devices, apply a blue light filter, or wear blue-light-blocking glasses  ➡️ See glamorous photo!!

🔹 Have a nightly journaling practice where you write down 3 things you did well that day and 3 things you are looking forward to the next day ➡️ being grateful helps turn down stresses from the day and puts your mind at ease 

🔹 Take magnesium citrate or magnesium glycinate 30 minutes prior to sleep

🔹 When you turn your light off apply the 🌟 4-7-8 nasal breathing practice technique 🌟

      ➡️ Breathe in through your nose for 4 secs, hold your breath for 7 secs, breathe out through your nose for 8 secs  

      ➡️ Do as many rounds as you require, hands-down the BEST SLEEPING PILL you’ll ever take… and it’s free!

If you would like to see what services we offer, ask us questions or sign up contact us here

Mindfulness Wellness

Trying to do it alone?

When I first started my own training and fitness journey I thought that I had the motivation and the determination to go it all alone. So I threw myself into learning as much as I could, which wasn’t a bad thing, but it became all too consuming, overwhelming, and I had unrealistic expectations. I wasn’t getting the results I thought I should and it was frustrating, to say the least. It was around this time that I started working with a coach.
What I found when I worked alongside a coach:
  • They allowed me to see the bigger picture and had the knowledge to help keep me focused – it really made all the difference to my progress.
  • They first got me to realise changes take time.
  • They told me that if you are not patient enough you will end up trying to make changes that don’t need to be made, leading to stagnation or even regression.
  • It’s very easy to see how you can lose momentum by making changes too quickly.
  • When I tried to do it alone, I become lost and disillusioned by the entire process – to the point it wasn’t rewarding anymore and I wanted to throw the towel in.
  • Having a coach really allowed me to focus on the process of what I needed to do day in, day out to get the result that I was after.
This in turn allowed my expectations to become realistic, as it was these processes that would inevitably lead me to my success!