5 Steps to EPIC Sleep

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


1️⃣1. 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

2️⃣2. 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

3️⃣3. 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.

4️⃣4. 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.

5️⃣5. 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!

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.

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NUTRITION

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LIFESTYLE

Sleep, walks, puzzles and more that fill me with joy!

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SYSTEMS

Because strategies without systems cannot succeed.

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FITNESS

Let's show you how fall in love with movement.

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MINDSET

Better habits start with better thoughts.