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Mindful Monday & Embracing Summer for Better Sleep 🌜

Happy

Summer officially begins in a few days, and it is truly my favorite season!

Summertime brings longer days, more sunshine, and sometimes, sleep challenges.

As a Sleep Health Coach, I see this season as an opportunity to enhance our sleep routines.

Here are a few mindful tips:

- Enjoy the early morning sun to regulate your circadian rhythm.

- Keep your bedroom cool with fans or air conditioner at night for a restful sleep.

- Hydration is key, but avoid large amounts before bedtime.

- Maintain a consistent sleep schedule, even on summer vacation.

Embrace these tips to ensure you’re getting the rest you need to fully enjoy the vibrant days of summer! 🌸😴

If you need help getting amazing sleep and rest during this summer, be sure to book your complimentary call with the link in my BIO!

Sleep isn’t the only type of rest! Bed sure to include other restful practices into your daily routine.

🌙 The Power of Light & Sleep 🌙

As a Sleep Health Coach, I often get asked about the various factors that can impact our sleep.

One of the most crucial elements is light exposure.

Yes, the kind of light we expose ourselves to can make a significant difference in our sleep quality!

First, exposure to natural light in the morning helps regulate our circadian rhythm, the internal clock that tells our bodies when to sleep and wake.

Aim to get at least 30 minutes of natural light exposure early in the day. This can boost your mood, improve alertness, and set the stage for better sleep at night.

Next, throughout the day, try to spend time outdoors or in well-lit environments.

Consistent exposure to daylight helps maintain a healthy sleep-wake cycle. If you're indoors, keep your workspace well-lit with natural or artificial light that mimics daylight.

As the day winds down in the evening, reduce your exposure to bright and blue light from screens (phones, tablets, computers, and TVs).
Blue light can interfere with the production of melatonin, the hormone that signals to your body that it's time to sleep.
Consider using blue light filters on your devices or wearing blue light-blocking glasses.

And finally, concerning nighttime light, In the hour before bedtime, dim the lights in your home to signal to your body that it's time to wind down.
Avoid bright lights and screens.

Instead, engage in relaxing activities like reading a book (with a dim light) or practicing mindfulness.

💡 Pro Tip: If you need help and accountability prioritizing your sleep, rest, and recovery, be to DM me to get on my calendar ASAP!!

HAPPY MINDFUL MONDAY!

Join me on this Monday as we take a journey to Restful Sleep for a new client.

I recently worked with a dedicated professional who had been struggling with sleep for months.

Her restless nights were filled with tossing and turning, and her days were a haze of fatigue and frustration.

She felt trapped in a cycle of sleeplessness that was affecting:
- her work,
- her finances,
- her relationships,
- her health,
- HER LIFE.

Since she had stress-induced insomnia we focused on mindfulness practices in which she:
✔️practiced her mindfulness meditation,
✔️used the 4-7-8 deep breathing technique
✔️released her physical tension with progressive muscle relaxation, and
✔️journaled about her feelings & thoughts in a nightly brain dump.

She began to have very restful sleep and now wakes up in the morning feeling rejuvenated and ready to face the day.

Her journey is a testament to the power of mindfulness in improving sleep.

By embracing these techniques, she reclaimed her nights and transformed her days.

Her story reminds us that with a little patience, practice, and mindfulness, we too can find the restful sleep we deserve.

Be sure to book a your complimentary call for you or your team for your mindful Sleep Mastery Strategy Session using the link in my profile or send a DM.

Recharging with Nature

Hey everyone! Happy Wellness Wednesday!

I want to talk about something powerful, yet often overlooked.

The incredible benefits of spending time in nature.

It's more than just a pretty view.

Being outdoors is a true wellness booster for our minds, bodies, and spirits.

Here's how a nature dose can nourish you:

Sunlight is essential for Vitamin D production, which is crucial for bone health, mood regulation, and immune function.

Deep breaths of fresh air, away from pollutants, can improve lung function and reduce stress hormones.

Also, feeling the earth beneath your bare feet (safely, of course!) can be incredibly grounding.

Grounding is thought to reduce inflammation, reduce hypertension, and improve nervous system function.

Being around trees has a whole host of benefits!

Studies show that time spent in forests lowers blood pressure, heart rate, and cortisol (stress hormone) level.

So, how can you get your nature fix?
✨Take a walk in the park during your lunch break.
✨Hike or bike on a local trail.
✨Sit outside and have your coffee or tea on the porch.
✨Stretch or meditate in your backyard.
✨Even a small dose of nature can make a big difference.

Let's make spending time outdoors a regular part of our wellness routines.

Stay well!

Sleep Well AND Think Well!

I see firsthand the powerful connection between sleep and mental health.

They're not separate aspects of our lives; they're two sides of the same coin.

Just like a good night's rest can leave you feeling energized and optimistic,

A cycle of sleep problems can significantly impact your mental well-being.

Here's why sleep matters so much for your mental health:

During sleep, your brain consolidates memories, processes emotions, and flushes out toxins.

Poor sleep disrupts these vital processes, leaving you feeling foggy, irritable, and more vulnerable to stress and anxiety.

Also, sleep helps regulate the neurotransmitters that influence mood.

When sleep-deprived, these chemicals become imbalanced, making it harder to manage emotions and increasing the risk of depression or anxiety.

Additionally, adequate sleep strengthens your body's ability to cope with stress.

When well-rested, you're better equipped to handle challenges and bounce back from setbacks.

The Two-Way Street:

It's important to remember that the relationship goes both ways.

Mental health concerns like anxiety and depression can make it difficult to fall asleep or stay asleep.

The good news is, there's a lot you can do to improve both your sleep and mental health by:

- Prioritizing Sleep Hygiene

- Using Relaxation Techniques

- Getting Sunlight Exposure

- Seeking Professional Help

If you're struggling with persistent sleep issues or a mental health condition,

Do NOT hesitate to seek professional help.

A therapist can provide guidance on managing stress and anxiety, while a Sleep Health Coach like myself can help you get great sleep.

Remember, a healthy mind and a good night's sleep go hand in hand.

By prioritizing both, you'll be well on your way to a happier, healthier you!

HAPPY MENTAL HEALTH MONDAY!

Today, let's talk about some practical steps we can all take to prioritize our well-being:

MINDFULNESS
🧘Start your day with a few minutes of mindfulness or meditation.

This practice can help reduce stress, increase focus, and improve your overall mood.

There are plenty of apps available to guide you, or simply take a few deep breaths and focus on the present moment.

EXERCISE
🏋️ Regular exercise is a powerful tool for boosting mental health.

Whether it's a brisk walk, a yoga session, or a gym workout, find what works for you and make it a habit.

Exercise releases endorphins, which are natural mood lifters!

FOOD
🥗 Your diet plays a significant role in how you feel.

Opt for a balanced diet rich in fruits, vegetables, lean proteins, and whole grains.

Avoid excessive caffeine and sugar, which can lead to energy crashes and mood swings.

SOCIAL CONNECTIONS
🤝 Building and maintaining strong social connections is vital for mental health.

Reach out to friends, family, or colleagues.

Share your thoughts and feelings, and listen to theirs.

Sometimes, a simple conversation can make a huge difference.

MY FAVORITE: SLEEP!!
💤 Never underestimate the power of a good night's sleep.

Aim for 7-9 hours of quality sleep each night.

Establish a bedtime routine, a power down hour, keep your bedroom cool and dark, and limit screen time before bed.

If you're struggling with getting good deep sleep to wake up feeling energized, visit the link in my BIO to schedule your free SLEEP MASTERY STRATEGY SESSION!

Remember, taking care of your mental health is not a luxury—it's a necessity.

Let's make Mental Health Monday a reminder to prioritize our well-being every day. ! 💪💚

Aligning Circadian Rhythms and Metabolism

I just finished a Sleep Mastery Strategy Session and my client was surprised to learn about how their food and their sleep interconnect.

They are currently dealing with unwanted weight.

So I taught them about the benefits of circadian rhythms and how to optimize their metabolism, with the following tips:

✨1. Consistent Meal Times

He learned about eating his meals at the same times each day with a focus on:

- Consuming a balanced breakfast.

- Avoiding heavy meals late at night.

- Managing this consistency helps reinforce your body’s natural rhythms and supports metabolic health.

✨2. Prioritize Quality Sleep

He learned about establishing a regular sleep schedule by:

- Going to bed and waking up at the same time every day, even on weekends.

- Creating a sleep-friendly environment by minimizing light and noise, and avoiding caffeine and heavy meals close to bedtime.

✨3. Time Your Exercise

He learned about:

- Incorporating regular physical activity into his routine, ideally timed with his body's natural energy peaks.

- Focusing on morning exercises that can kickstart his metabolism.

- Avoiding late afternoon and nighttime evening workouts which can raise cortisol and adrenaline levels making it hard to sleep.

✨4. Light Exposure

He also learned about:

- Get plenty of natural light exposure during the day to help regulate his circadian clock.

- In the evening, reducing his exposure to artificial light, especially blue light from screens, to promote the natural onset of sleep.

By understanding and respecting the interplay between circadian rhythms and metabolism, my client can now make informed lifestyle choices that enhance his health and well-being.

Consistent meal times, quality sleep, regular physical activity, and mindful light exposure are key strategies to align your body’s internal clock with your metabolic needs.

Embrace the natural rhythm of your body, and you’ll find yourself on a path to a healthier, more balanced life!

Be sure to click the link in my BIO or DM me to get your complimentary Sleep Mastery Strategy Session.

I'm so excited about speaking at this Summit on Sunday!!

I will be talking about how toxic work can rob you of sleep and what you can do about it!

✨Please see the link to register in the comments.✨

Do you have good boundaries when it comes to your sleep? Join me with Boundaries Coach Janis Hillard on her YouTube channel to learn more. See the link in the comments!

BIGGEST MYTH = "Self-Care Sunday" is enough to maintain mental health.

The reality is.....

One day a week is NOT enough!

We need to integrate mental health and self-care practices on a daily basis for optimum wellbeing.

May, recognized as Mental Health Awareness Month, serves as a powerful reminder of the critical role mental health and sleep health plays in our lives.

I have witnessed firsthand how sleep, an often overlooked aspect of our health routine, can be transformative, especially for high-performing professionals.

I often work with driven executives whose life was defined by long hours and high stress.

Always on the brink of the next big project, their idea of success is working harder and longer than anyone else.

Sleep is merely an afterthought—a necessary pause in his otherwise productive schedule.

However, this relentless pursuit can began to take a toll on mental health.

It can also cause mood swings, fatigue, and a drop in performance.

✨The Turning Point

A client who fits this profile reached out during a particularly stressful quarter, feeling overwhelmed and exhausted.

Our initial consultations revealed that they averaged only 4-5 hours of sleep per night—a recipe for burnout.

It was clear that improving their sleep was not just necessary for their health, but critical for sustaining their career.

✨The Intervention

We implemented a personalized sleep strategy focusing on four key areas:

1) Regular Sleep Schedule in which they committed to a consistent bedtime and wake-up time, even on weekends, which helped regulate their internal clock.

2) Nightly Wind-Down Routine where we introduced relaxing activities like reading and light stretching to transition their mind and body into sleep mode.

3) Environment Optimization in which we revamped their sleeping environment—investing in blackout curtains, adjusting room temperature, and introducing white noise to enhance sleep quality.

4) Proper Nutrition, Hydration, and Supplementation where we focused on delicious high-performing nutraceuticals for more energy.

✨The Outcome

The changes weren't easy, but the results spoke volumes.

Within weeks, they reported feeling more alert and energetic.

Their capacity to manage stress improved dramatically.

Their productivity returned—not just to previous levels, but exceeding expectations.

They learned that by sleeping more, they were NOT doing less.

Instead, they were empowering themselves to achieve more sustainably.

Are you ready to increase your productivity along with improved mental health?

If so, visit the link in my profile to book your complimentary SLEEP MASTERY SESSION today!

Had a wonderful LIVE talk yesterday with Dr. Kimani Norrington-Sands about toxic work and self-care.

Be sure to catch the replay on my YOUTUBE CHANNEL @ SleepWell RX - Robyn Scott, PharmD!

Catch us LIVE this evening at 6:00 PM CDT on my YOUTUBE CHANNEL as I discuss with Dr. Kimani Norrington-Sands on how to revamp your work & wellness!

IT'S A BUSY WEEK!

Check out this weeks LIVES:

1) Join us May 9, tomorrow at 1 pm CDT Janis Hillard YOUTUBE channel as we take a deep dive into having great boundaries for good sleep!

2) Join us May 9, tomorrow at 6 pm CDT on my YOUTUBE CHANNEL : SleepWell RX as we discuss revamping your work and wellness and escape toxic jobs with Kimani Norrington-Sands!

As a Clinical Pharmacist and Sleep Health Coach, I've seen many transformative stories.

When a newer client first came to me, they were struggling with poor sleep.

They were feeling both mentally and physically worn out.

Despite a rigorous skincare routine and a healthy diet, she felt that she looked older than her years and often found herself foggy-brained during work hours.

Determined to make a change, she and I embarked on a journey to revamp her sleep habits.

We introduced:

- a consistent bedtime routine,

- a optimized the sleep environment for comfort, and

- integrated relaxation techniques to manage stress before bed.

After just a few weeks, the transformation was undeniable.

She reported not only feeling more rested but also noticed a visible change in their appearance!

Her skin had a newfound glow, and the dark circles under their eyes had significantly diminished.

More importantly,

She experienced a sharp increase in mental agility, feeling more alert and engaged during the day.

This experience shows the profound impact that restorative sleep can have on our overall well-being and even our appearance.

It's not just about looking good—it's about feeling vibrant and alive at every age.

If you're struggling with your sleep and feeling its toll on your life, remember this:

Sometimes, the fountain of youth might just be a good night's sleep!

DID YOU MISS IT THIS WEEKEND?

Thank you to Stephanie Perry for having me as a guest this weekend on your YOUTUBE channel!

If you missed, we had a wonderful talk about:

✨- The Chemical Assault on our bodies and how it affects our endocrine system.

✨- Some of the reasons women, especially some Black women, may have more sleep problems compared to men.

✨- Changes we can all make starting TONIGHT, to get better sleep and end insomnia.

Be sure to catch the replay on YOUTUBE @ Stephanie Perry.

GOING LIVE THIS MORNING AT 9 AM CDT ON YOUTUBE @ STEPHANY PERRY!

🌜✨ Happy , everyone! ✨🌛

As a Sleep Health Coach,

I've spent years understanding the deep connection between what we eat and how we sleep.

Today, I want to share a personal story that might just help you catch those elusive Z's more easily!

About 7 years ago, I noticed my sleep patterns were all over the place, affecting my energy, mood, and overall health.

That's when I embarked on a flavorful journey through the world of sleep-promoting foods. Let's talk about a few of my favorites and how they can help you too!

🍯 Oatmeal and Honey
- Whole oats are a great source of melatonin, as well as tryptophan.
- Oats are also high in fiber, B vitamins, and lots of minerals.
- A bowl of oatmeal is a great way to help you sleep too.
- A drizzle of honey helps transport it to your brain faster.

🍌 Bananas
- These are my go-to snack when I crave something sweet late in the evening.
- Packed with potassium and magnesium, bananas are natural muscle relaxants.
- Plus, the vitamin B6 found in bananas aids in the production of serotonin and melatonin.
-Picture yourself enjoying a creamy banana smoothie that not only satisfies your sweet tooth but also relaxes your body, preparing you for a peaceful sleep.

🍇 Grapes
- Often overlooked as a sleep aid, grapes are another secret weapon in my sleep-promoting arsenal.
- They're not only delicious but also contain resveratrol, an antioxidant that has been shown to increase sleep duration and quality.
- Grapes are especially beneficial when eaten in the evening, helping to regulate your body's internal clock.
- Picture yourself enjoying a small bowl of fresh, juicy grapes as a refreshing, natural treat that nudges you closer to dreamland.

🍒 Cherries
- One of the few natural foods that contain melatonin.
- I often recommend a bowl of fresh cherries or a glass of cherry juice as a dessert.
- It’s like a delicious, natural sleeping aid.

Incorporating these foods into your diet can not only enhance your sleep,

BUT

also helps improve your overall well-being.

As someone who has experienced the benefits first-hand,

I encourage you to try introducing some of these sleep-friendly foods into your nighttime routine.

Remember, a good night's sleep starts with what’s on your plate. Let’s eat our way to better sleep!

"You're not sleeping enough!"

I just said this to a brand new client on a call last week.

We had a consultation and I shared essential sleep health insights.

We reevaluated her sleep routine, which now includes a wind-down period over 60 minutes 🙌🏽.

Which is easily going to be her key to better sleep.

I call it: "THE POWER DOWN HOUR."

We designed her sleep schedule, to improve sleep consistency.

We began revising her bedtime habits, and lifestyle choices which will allow her to achieve deeper, more restorative sleep.

It's one thing to have your coach continue advising you on sleep habits.

It's another when your actual client acknowledges the need for change.

When I launched The Signature Sleep Program,

I made it a goal to offer as much personalized coaching as possible.

Mission accomplished!

If you or your team need a customized personal plan to improve productivity via better sleep, be sure to send a DM today to learn how I can help.

✨Partnering for Patient Safety with Your Pharmacist✨

Hey everyone! It's Wellness Wednesday!

As your friendly Clinical Pharmacist and Health Coach,

I wanted to chat about something super important: Patient Safety.

Medications and Supplements are powerful tools that can improve your health and well-being, but it's crucial to take them correctly.

That's where your Clinical Pharmacist and Health Coach comes in!

We're medication experts dedicated to working alongside you and your doctor to ensure you get the most out of your prescriptions.

Here are some ways we can partner for optimal patient safety:

Know your meds, herbs, vitamins, and other supplements: Ask questions!

Bring your medication list and make sure it includes all prescription and over-the-counter medications, vitamins, and herbal supplements.

This helps us identify any potential interactions or duplications.

Tell your Clinical Pharmacist about any allergies, medical conditions, or upcoming procedures.

This allows us to tailor your medication plan for optimal safety and effectiveness.

Don't be shy! We're here to address any concerns you might have about your medications.

Don't hesitate to speak up if you:
- experience side effects,
- difficulty affording medications, or
- have questions about how to take them properly.

Remember, we're part of your healthcare team!

By working together, we can ensure you receive safe and effective medication therapy that promotes your overall well-being.

Bonus tip: Keep a designated medication organizer to stay on top of your prescriptions and avoid missed doses.

Stay healthy, everyone!

As a Sleep Health Coach and Clinical Pharmacist, I've witnessed firsthand how deeply intertwined sleep and mental health are.

On this Mental Health Monday,

I want to highlight the critical role that quality sleep plays in our emotional and psychological well-being.

Did you know that insufficient sleep can exacerbate feelings of stress, anxiety, and depression?

It’s true!

Sleep acts as a reset for our brain.

It allows us to process emotional experiences and recharge for the next day.

When we short-change our sleep, we may find it harder to manage our emotions and cope with daily stresses.

Here are a few tips to enhance your sleep quality, which can lead to improved mental health:

1) Aim to go to bed and wake up at the same time every day, even on weekends.

2) Keep your bedroom cool, quiet, and dark. Invest in a good quality mattress and pillows that support a comfortable night's sleep.

3) Establish a relaxing bedtime routine. This could involve reading, meditation, or gentle stretching.

4) Turn off electronic devices at least an hour before bedtime to help your mind unwind.

Let’s start taking our sleep seriously as a pillar of mental health.

If you're struggling with sleep or know someone who is, remember, it's okay to seek help.

As we improve our sleep, we might find our mental health improving too.

Sleep well, stay healthy!

You don't want to miss this on Thursday, April 25, 2024!

See the registration link in the comments!!

Happy Earth Day!

As a health coach and clinical pharmacist,

I often find myself recommending a surprising prescription:

Spending time in nature.

While medication has its place,

There's a growing body of evidence showing that simply being outdoors can have a profound impact on our physical and emotional well-being.

Nature's Stress Antidote

studies show that spending time in green spaces can significantly lower the stress hormone, cortisol.

Immersing yourself in nature, whether it's:
- a walk in the park,
- a stroll on the beach, or
- a hike in the woods,
Triggers a relaxation response in the body, lowering blood pressure and heart rate.

Additionally, being outdoors can boost our feel-good neurotransmitters, dopamine and serotonin.

Nature offers a sensory feast that can uplift your mood and leave you feeling more optimistic.

Here's your personalized prescription on this EARTH DAY: find ways to incorporate nature into your daily life, even if it's just a small dose.

Let's celebrate the incredible healing power of nature!

Most people don't address their sleep issues until exhaustion and burnout are unavoidable.

They hear about my expertise through word-of-mouth or see testimonials.

They learn about my successes in transforming sleep patterns.

And then they decide if they’re ready to tackle their sleep problems.

The first meeting often just confirms their decision.

My methodology centers on integrating holistic sleep practices.

The concept of proactively improving sleep to prevent burnout and enhance overall health.

Once individuals understand this approach,

They are prepared to change their sleep habits.

I encourage you to adopt this proactive approach.

I am here to guide you toward a healthier lifestyle with a better balance of work and rest.

DM me to learn how I can help you TODAY!

Happy Wellness Wednesday!
DID YOU MISS THIS WEEK'S LIVES?
If so, catch the replays:

1) YOUTUBE LIVE WITH DR. KIMANI:
Youtube

2) LINKEDIN IN LIVE WITH LISA FEVECK
@ Lisa Feveck LinkedIn Page

JOIN US ON LINKEDIN @ 4 PM CDT to learn how mid-life hormonal shifts affect your sleep!

LinkedIn Page: Lisa Feveck

JOIN US LIVE TONIGHT @ 8 pm CDT ON YOUTUBE!
I speak with Dr. Kimani Norrington-Sands, Clinical Psychologists on her YOUTUBE CHANNEL: liftingasweclimbconsulting about how Toxic Jobs can steal our sleep.

Monday Motivation: Power Up Your Week with Rest!

As a Clinical Pharmacist and Sleep Health Coach,

I see firsthand the impact a good night's sleep has on patient safety.

Since so so many on my friends on here are health coaches, mental health advocates, and different types of healthcare workers, today's post focuses on healthcare workers, patient safety, and rest.

When healthcare workers are well-rested, their cognitive function improves.

This means they can:

- Think more clearly by decreasing fatigue which can impair critical thinking skills, making it harder to analyze complex medical information and make sound decisions.

A well-rested mind can better assess patient needs, choose
the right medications, and identify potential complications.

-React faster and more accurately by decreasing exhaustion which can slow down reaction times and increase the risk of errors.

Whether it's responding to a critical situation or administering medication precisely, alertness is crucial.

By prioritizing sleep, healthcare workers can ensure they're operating at their peak for patient safety.

By making small changes to your routine, you can improve your sleep quality and feel more energized throughout the week.

A well-rested you is a safer you, and that benefits everyone!



P.S. If you're struggling with persistent sleep problems, talk to your doctor or a sleep health coach like myself.

We can help you develop a personalized plan to get the rest you need. DM ME FOR MORE INFO!

This morning, a client shared with me his morning routine.

While many might rush or skip breakfast, he chose a different path.

He opted for a calm start with mindfulness exercises, focusing on deep breathing and gentle stretches, followed by a light breakfast.

As he explained his choice, a colleague inquired if he was trying to reduce stress.

His response was simple: he wasn't just relaxing; he was preparing for better sleep.

It's intriguing to observe how our perception of mornings has shifted.

Go back a few decades, and preparing in the morning to support restful sleep was more common.

Today, our norms have evolved.

We often associate rushed mornings with productivity, while a calm start is seen as a luxury.

In my view, we may need to reassess our morning routines for the sake of our sleep health.

Regardless of your morning habits, this observation offers food for thought.