You may be wondering how sleep deprivation is killing you.

I know exactly how you feel. In fact, I felt sleep was overrated until I was in my early 30s.

But I experienced physical and mental exhaustion. My productivity dropped and I started using coffee to help me focus and give my clients an upbeat workout.

You still think you can get by without getting enough sleep, then take a look at what the latest studies reveal…

7 SCARY HEALTH FACTS ABOUT SLEEP

Shocking new studies have shown that lack of sleep can cause:

  • Risk of heart disease
  • Cancer
  • strokes
  • Diabetes
  • obesity
  • Depression
  • Anxiety

I AM OK WITH A FEW HOURS OF SLEEP. 1-2 GLASSES OF WINE HELPS ME RELAX

I have heard clients say that a few glasses of wine help them fall asleep, yes alcohol can help you relax but this is only for the first half of the night.

Alcohol disrupts your blood sugar levels creating a blood sugar drop, the body will try to balance your blood sugar by releasing stress hormones adrenaline and cortisol.

This is the last thing you want during sleep, as these hormones prepare your body for flight or fight.

And it will keep you awake for the second half of the night, ending in a miserable night’s sleep.

Cut back on alcohol, preferably cut out alcohol completely before bed.

I WILL SLEEP WHEN I’M DEAD!

You hear people say this all the time, sometimes we think our lack of sleep and hard work is an act of bravery.

But the truth is, you could be much more productive if you could get more sleep…

Did you know that you can survive better without food than without sleep?

They say that if you don’t find time for health, sooner or later you will have to find time for sickness. It’s as simple as that, so choose wisely.

The dream can:

  • lower your blood pressure
  • Reduce your weight or keep your weight stable
  • stop hunger cravings
  • Reduce the risk of cancer
  • Reduce the risk of diabetes
  • And boost your immune system

Do you have trouble sleeping? Use gratitude for a good night’s sleep.

Before you think I’ve lost my mind, just listen to me.

Did you know that being grateful for the things we have in our lives releases dopamine (happy chemicals)?

Did you know that gratitude reduces anger, anxiety and depression?

Just the simple act of writing in a journal about the things you are thankful for helping:

  • Reduce blood pressure.
  • Increase sleep quality
  • Reduce stress
  • It changes the molecular structure of your brain making you healthier and happier.
  • You appreciate the things in your life that money can’t buy.

Correct me if I’m wrong, but don’t you think it’s worth doing the simple act of gratitude if it brings you so many benefits?

I want to share with you my quick start sleep guide to improve sleep quality, increase energy, increase productivity at work and improve mood.

3 Natural Ways to Promote Better Sleep Quality

1. EAR PLUGS: Noise is a common cause of disturbed sleep. Even within our homes we have an overload of sounds from children, pets or even a partner snoring. Putting in earplugs can make life easier. Earplugs can save you hours of lost sleep.

2. SLEEP APPS: Now you have smart watches that inform you about the quality of your sleep. I personally believe that your body can give you all the information you need about the quality of your sleep. It’s pretty simple if you wake up feeling exhausted then you know you didn’t sleep well regardless of what a smartwatch says. But I say I’m a fan of a sleep app called PZIZZ that uses a technology known as binaural beats, these beats can get the brain into the right state to induce sleep naturally.

3. AROMATHERAPY: There are essential oils that promote relaxation; chamomile, lavender, bergamot, jasmine, rose, and sandalwood are the most popular. Add a few drops to your bath, humidifier, or sprinkle a few drops on your pillow.

5 FOODS THAT PROMOTE SLEEP

1. DAIRY: Dairy gets a bad rap these days and with good reason, but small amounts of dairy do have some benefits, as it contains melatonin and tryptophan that promote relaxation. Good sources to eat are cottage cheese, cheese, and eggs.

2. CARBOHYDRATES: the best sources before bedtime are brown rice, oatmeal, or rice cakes.

3. FOODS RICH IN PROTEINS: Turkey, chicken, beef, and pork contain tryptophan, while salmon and herring contain omega-3 fatty acids.

4. FRUIT: Bananas and cherries contain magnesium, a natural muscle relaxant.

5. NUTS: Especially the nuts. The research found that for people who started eating walnuts, their sleep quality increased three times.

By following some of these tips, you can expect an increase in energy, peak performance at work, and general well-being. Many of my clients have used some of these same tips and now realize the health benefits of quality sleep.