5 Steps to Epic Sleep

5 Steps to EPIC Sleep

Bedtime will become your fav part of the day with these 5 powerful strategies.

1. MAKE BEDROOM FOR SLEEP & SEXY TIME ONLY

Get phone OUT of the bedroom (set up outside or across the room)
Keep temp between 60-69 degrees (you can stairstep your way to this if needed)
COMPLETELY BLACKOUT
Eliminate ALL electronics
Use dim lighting once sun goes down (bedside/salt lamps are perfect)
De-clutter your room + clear off all surfaces
BONUS: Air purifier (ESPECIALLY if you have animals and/or allergies) and aromatherapy

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2. HAVE A CONSISTENT WIND-DOWN ROUTINE

Include...

Dimming lights
Putting phone to bed
Putting water on nightstand
Getting ready
An anchor such as 3:1:1 Journaling or Box breathing

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3. MOVE ANYHOW

Exercising, walking, MOVING helps your cells function, move waste, improve digestion, assist your mood...so if you have trouble sleeping and rarely exercise or go on walks, this is QUICK way to improve.

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4. BOX BREATHE REGULARLY

Proper breathing is critical and one of the most underutilized tools for stress, recovery, sleep, and health. Box breathing is simply the tempo. It's a POWERFUL way to get out of a stressed state (your sympathetic nervous system) and into a relaxed state (your parasympathetic nervous system).

INHALE 3 seconds
PAUSE 2-3 seconds
EXHALE 3 seconds
PAUSE 2-3 seconds
x 10-15 breaths

ALWAYS inhale through the nose and watch for your shoulders cheating your lungs out of expanding. You can exhale through your nose or mouth for now.

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5. STOP SNOOZING

When you set your alarm earlier than you need, you're robbing yourself of REM sleep which tends to occur more in the morning. Once the alarm starts squalling, you’ve already disrupted your cycle and chance for REM sleep (side note - find a more calming alarm sound that gradually rises in volume, plz).

Set the alarm for the actual time you need to get up
Turn on LIGHT and get moving right away
It'll suck for 2-3 days but gets easier quickly!

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Need more help upgrading your sleep or habits like this? Jump in the Self Guided Formula NOW or stay tuned for openings in my Fundamental Health Formula where amazing sleep is just one of the benefits you graduate with.