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Gina Keeping Coaching

Life Empowerment Coach


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© 2016 b The Empowering Woman

October 19, 2017

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5 Tips To Help Improve Your Sleep!

April 25, 2017


Ok, let's talk sleep.


We live in a world where we have SO MANY pressures on us.  You know, pressure to be the perfect person, have the perfect job, wear the perfect clothes, have the best makeup, eat vegan, don't eat this, eat that, exercise everyday or else, all that crap that TOTALLY clouds up your mind. Now don't get me wrong, most of these things are LEGIT and beneficial, but man can they ever interfere with your sleep and cause a rat race in your mind.


I betcha everyone can resonate with the statement “mind running a mile a minute.” We all put so many demands and restrictions on yourself, it is no wonder why insomnia and erratic sleep patterns are on the rise.


So, I am going to be real with you. Heck, I am always real with ya. BUT, my sleep has been horrible for a very, very long time. I have been trying a whole bunch of things out and seeing what works for me. I think the key is, to find something that optimizes the quality of your sleep and this chick is not optimizing anything in that area.


Because so many of us struggle with sleep or in my case, barely gets any, and it leaves me forgetting words, not being able to put a sentence together and really not able to function like a normal human being on a bad day, I thought I would share some common practices I am doing to try and get my sleep under control.


So without further ado, here are my top 5 top practices at the moment.


1.) I limit my screen time.


What does this mean? Well at 9:30, my phone goes on shutdown mode. If you have an Iphone, it has a feature where you can put it in "do not disturb" mode. This way you are not getting alerts from Facebook, Instagram, Twitter and god knows what other apps you have on your phone. I make it a rule that I am not allowed to have any screen time past 9:30. So for those friends who text, call or message me past 9:30, sorry, I am not gonna answer.


There is also a night shift feature that dims your phone brightness which is easier and less stimulating for your eyes and brain and actually helps you begin to shut down for the night. That kicks in for me at 9:00 pm.


2.) I have a sleep routine. Yup, this sounds corny but this chick is desperate and will try anything.  Here is how my sleep routine goes down.

  • First step involves doing a brain dump. I have a notepad by my bed and I make a list of all the things that are on my mind and create a to do list for the next day. This leaves my brain free of clutter and able to shut down for the night.

  • I do some light reading to help me fall asleep.

  • I sometimes do a sleep meditation if I need it.

  • I drink some sleepy time tea to help me get relaxed