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Sleep and Mental Wellness

*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:

  1. Establish a regular sleep-wake cycle  try to sleep and wake at regular times consistently.
  2. Try to ensure that you have a comfortable bed and bedroom – noise, light and temperature should be tailored to your preferences if possible.
  3. Limit the use of stimulants – such as caffeine, nicotine and alcohol near bed time.
  4. Avoid drinking excessive liquids – especially in the evening to minimize chances of waking to empty your bladder.
  5. 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.
  6. Regular daily exercise – but not too late in the evening as this could be stimulating.
  7. 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. 
Judith Labert

Judith Labert

I have over 15 years of experience as a Licensed Professional Counselor and Addictions counselor, as well as focusing on Art Therapy, PCIT/Parenting and Trauma as my specialties. I added an Integrative Mental Health Certification as well as other holistic tools to help my clients.
Now as a Certified Life AND Certified Mental Wellness Coach, specializing in the realm of overall life balance and Mental Wellness, I am able to bring all of my skill sets to the table.
Through my own journey, I have discovered my passion of helping others become their best selves through an integrative approach, using holistic tools such as various art and therapy modalities, lifestyle coaching, emotional release techniques, aromatherapy, goal setting, mindset and more!

Judith
hi! I'm Judith!

I am passionate about holistic healing, emotional health & wholeness and helping people achieve their best lives authentically!

I’m a Certified Life AND Certified Mental Wellness Coach, specializing in the realm of overall life balance and Mental Wellness.

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