Hello my friends! I’m back with our next chat about sleep and I’m so excited!
Lets start with a waking and sleeping time. Here are the things we want to consider; a reasonable time you can get to sleep while getting in your 7-8 hours, the obstacles that might prevent this from happening (young children, heck, even older children, shift worker, loud neighbors, loud family, not enough hours in the day to get everything done) and how you can get these things in check and set boundaries.
Here are a few things you do have control of and can hopefully change. Try to limit your screen time at least an hour before bed, do not watch or listen to the news or upsetting things before bed, avoid eating (unless you have a circumstance that dictates you need nutrients before bed) at least 2 hours before bed and try to limit your hydration beginning an hour before bed. Things you can add in, a warm bath (if that’s your thing), hot tea (caffeine free), stretching, legs up the wall, soothing music or maybe some soothing scents such as lavender.
Legs up the wall (or post in this case) offers relaxation and a calming effect on the body. Check out my how to video here to get started!
Now, once you’ve made it to bed try some deep breathing in and out through the nose. This will begin to calm your body and mind. Try counting your inhale and exhale if your mind begins to wonder, or, if you just need something to concentrate on. The breath is very powerful! Think of high stress situations, your heart begins to race and your breath becomes very shallow. We want to create the opposite of this! Don’t get me wrong, those responses are needed in some circumstances but limiting them before bed is one key to getting a great night of sleep!
I would love to hear how your sleep journey is unfolding! Please keep me updated!
Heather Hausman is a dedicated and passionate fitness professional with expertise in personal training, corrective exercise, and yoga instruction. With years of experience in the industry, Heather has developed a reputation for her commitment to helping individuals improve their overall health and well-being.
As a certified personal trainer, Heather possesses a deep understanding of human anatomy, physiology, and biomechanics. She specializes in designing tailored fitness programs that address specific needs and goals, taking into account individual strengths, limitations, and any existing injuries. Heather's approach focuses on functional movement patterns, corrective exercises, and strength training, aiming to optimize her clients' physical performance and reduce the risk of future injuries.
In addition to her personal training expertise, Heather is a certified corrective exercise specialist. She has a keen eye for identifying muscle imbalances, postural deviations, and movement dysfunctions. By assessing and addressing these issues, she helps her clients restore proper alignment, enhance mobility, and achieve optimal movement patterns. Heather's corrective exercise programs are designed to promote long-term muscular balance, joint stability, and overall functional fitness.
Furthermore, Heather is a dedicated yoga teacher, guiding her clients on a journey of physical and mental well-being. She combines her knowledge of yoga philosophy, breath-work, and mindfulness with her understanding of biomechanics to create well-rounded and transformative yoga experiences. Heather's classes focus on improving flexibility, strength, balance, and inner calm, fostering a holistic approach to fitness and overall wellness.
Heather is known for her empathetic and supportive approach, creating a safe and encouraging environment for her clients to achieve their fitness goals. She believes in the power of education and empowers her clients with the knowledge and tools necessary to make sustainable lifestyle changes. Heather's genuine passion for helping others, combined with her expertise in personal training, corrective exercise, and yoga instruction, makes her a trusted and invaluable resource for individuals seeking to improve their physical and mental well-being.
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