Do you know sleep — or lack of it — can cause low moods, lack of motivation, and negative self-talk?
As an ambitious, hard-working woman, I get what it’s like.
Feeling stuck and not like yourself. Lacking the energy and motivation to do what you said. And hating what you see in the mirror.
I also know, improving your sleep is the most effective yet overlooked fix.
That’s why, in this week’s blog post, I share 7 ways to sleep better.
When followed consistently you’ll be full of energy, motivation and confidence.
A good night’s sleep ensures your mind and body recover from your day. It gives them time to repair and recharge (like your phone!). So you’re ready for whatever tomorrow brings.
Continue reading to learn:
- 4 ways sleep negatively affects EVERY area of your life
- What science says about happiness and sleep
- The biggest mistake most women make every night
- My 2-minute habit to prepare you for your best night’s sleep
- Why I ditch my make-up and phone asap!
- How to quiet a mind constantly on
- The dark side of exercise no one talks about
- How to implement my 7 tips without feeling overwhelmed or losing motivation
4 Ways Sleep Affects Your Life
The benefits of sleep for your happiness, health, confidence and looks, are unrivalled.
Here’s 4 ways lack of sleep affects you:
- Your mindset and mood — when tired your brain tends to have more negative thoughts and self-doubt — making it difficult to feel happy, positive and confident.
- Your relationships — a sleep-deprived brain is often critical and insecure — denting your confidence as it tells you no one likes you or cares.
- How well you eat — your mind and body crave instant energy when they’re tired, making it hard to resist salt and vinegar crips, Snickers and takeaways.
- Productivity — lack of sleep makes it difficult to exercise consistently, be focused and efficient, and do what you said you would.
If you relate to any of these, you’re not alone. And, you’re not lazy, ugly or stupid.
You need to sleep more.
So, give yourself the rest you deserve AND need by implementing the 7 tips below.
7 Ways To Sleep Better
(1) Get up and go to bed at the same time. So you sleep as well and as deeply as possible. And get at least 7 hours! Science shows any less seriously impacts your happiness and health.
(2) Dim your phone screen an hour before bed. Or, even better, put it away for the night. Replace it with a few pages of The Girl On A Train. Not doing this is the #1 mistake most women make right now — and it’s affecting the quality of your sleep more than you imagine.
(3)Take 2 minutes to make some camomile tea. It promotes relaxation which helps you sleep better and more deeply. It also reduces feelings of anxiety, helping you get to sleep faster.
(4) An hour before bed, dim the lights. Swap overhead lights for lamps in your sitting room and bedroom, under cupboard lighting in your kitchen and shaving mirror light in your bathroom.
(5) Make going to sleep easy. Create a bedtime routine that helps your mind and body slow down and switch off, at least an hour before bed. Put your PJs on, take your make-up off (stops the procrastination later!), and watch Netflix or read a book.
(6) Make your bedroom AND mind calm. Remove anything that causes stress, anxiety or negative thoughts (like your phone or laptop!). Make it cosy with blankets, candles etc. Then help your mind switch off by taking 3 deep breaths and relaxing every muscle from head to toe.
(7) Exercise no later than 2 hours before bed. Even though regular exercise improves your sleep, when done near bedtime, it can make it difficult to get to sleep. So, keep your HIIT class to 7 pm or earlier!
Excited to try these tips? I recommend choosing ONE for now.
Do it for a week or two, then add a second. This prevents feelings of overwhelm. And stops you losing motivation.
So which tip will you try first? Let me know at becky@beckyholliday.com. I’d love to hear from you.
How To Change
Want to implement these tips but don’t know where to start?
Overwhelmed by everything you need to do to look and feel better?
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Ashleigh says — “Before I started coaching I was struggling with motivation, energy, sleeping, expressing my feelings, concentration, eating. [My biggest win:] Identifying a healthy routine that works for me and doing it every day. It’s hard to put into words all the positive changes I have had since doing this.”
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Speak again soon,
Becky x
P.S. Quote of the week:
