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The 3 Shifts You Need to Make in Order to Get Good Sleep

The 3 Shifts You Need to Make in Order to Get Good Sleep

Have you ever wanted to be a better sleeper, but you just don’t know how?  

Me too in the past. 

Here is what I’ve learned since I’ve decided to prioritize my sleep. To succeed with our sleep, we have to look at three areas that might affect our ability to fall asleep or stay asleep.  

What does it take to have sleep success?

  1. A shift in your emotions/stress level
  2. A shift in your mindset
  3. A shift in your behaviours

Here is an overview of what each area means.

First area:  A shift in your emotions/stress level

Have you tried sleeping when you are feeling stressed or full of anxiety?  Sleep won’t come because being in that emotional state actives our Nervous System.  Our nervous system is this beautiful internal system that constantly looks to protect us from any harm (both physical and emotional).  However, it can cause a lack of sleep when it gets activated.

When we live in a constant state of fight or flight, the emotions we might feel are nervousness, worry, anxiety, feeling on alert all the time, just to name a few.  

The goal is to create awareness around the triggers that create those emotions. Next, we need to find a way to release the emotions/stress to cultivate a sense of calm in our lives.  I recommend learning how to use EFT/Tapping as it quickly calms down the nervous system and allows us to see the solutions to our problems that aren’t visible when stressed or overwhelmed.

Tip:  Start tracking your emotions and see what triggers them.  Once you are clear on the triggers, you will need to make some changes to reduce the number of triggers you get. This tactic will lead to less stress and anxiety and better sleep.

Second area: A Shift in your mindset

It is crucial to create awareness of what we believe, even subconsciously.  If you believe that you can’t achieve good sleep, then chances are you’re not going to.  You need to adopt the mindset of a good sleeper.  

When you look around at people who sleep well, what do they do?  

  • They don’t bring their worries to bed.
  • They wind down before bed by doing something that calms them.
  • They associate their bed with sleep, not with worry and anxiety.
  • As a result, they never think about their sleep.

Tip: Look around in your life and see the good sleepers.  Find one thing you can learn from them to start believing sleep is possible for you.

Third area: A shift in our behaviours

We believe many behaviours we currently do are the right choice to feel more rested. However, these behaviours can cause us to mess up our sleep over the long run.  I’ve been guilty of this too in the past until I started researching more on the “Negative sleep behaviours” that made my sleep worst.  Even when I believed I was helping myself in the short term.

Some of these negative sleep behaviours are:

  • Going to be earlier when we don’t feel tired.
  • Drinking caffeine too late in the day.
  • Having a nap trying to catch up on missed sleep.
  • Not having a consistent wake-up time.

Tip: Start tracking your behaviours. What behaviour can you adjust to provide the proper environment for sleep to come easily?


These three areas might seem straightforward to understand. But, just because we understand them, it doesn’t mean we know how to make the changes necessary to have successful sleep.

For this reason, I’ve created the Optimal Sleep assessment where we can have a free 20-minute chat.  In this session, we can figure out your biggest struggle and what you can do to get better sleep.  Because in the end, it’s not about just knowing what is getting in the way of your sleep. It’s about getting restorative healing sleep.

Sign up today for your Optimal Sleep Assessment. The sooner you do it, the sooner you sleep better and wake up refreshed.

The five principles of good sleep health – By Colin A Espie

The five principles of good sleep health – By Colin A Espie

You know that a good night’s sleep is good for you. When you sleep well, you feel better and have more energy. But getting a good night’s sleep is more than something nice to have.

Did you know it is essential to your health and wellbeing?

As Colin A Espie wrote in his article (https://onlinelibrary.wiley.com/doi/10.1111/jsr.13502), our physical bodies need four essential elements to survive:

  • Oxygen to breathe,
  • Water to hydrate,
  • Food for nourishment,
  • Sleep to function.

So many of us will ensure we have good fresh air each day, proper hydration and proper nutrition. But we don’t focus on our sleep. Why is that?

I bet the answer is different for each person.

Let’s look at the five principles he proposes for good sleep health. See if you can’t identify which principle you need to look closely at to improve your sleep.

Principle #1: Value your Sleep

Do you value your sleep? If sleep is one of the essential physiological ingredients we need to live our lives, shouldn’t we value it as much as other things in our lives? Sleep plays a significant role in so many aspects of our lives. Once we realize how important sleep is to our daily function (both physically and mentally), it is easier to value our sleep.

Principle # 2: Prioritize your sleep

What does it mean to prioritize our sleep? It is not just good thoughts and great intentions. It is taking ACTION to make sure we get to bed on time. When we remember that the purpose of sleep is to deliver health, wellbeing and the ability to function in the day, it becomes much easier to prioritize our sleep.

Principle # 3: Personalize your sleep.

Each person will need a different amount of sleep to function optimally. Also, each person will have a bedtime hour. It all depends on if you are a night owl or an early bird. It also depends on what time you need to wake up in the morning. If you have to get to work by a particular hour, you need to personalize your sleep to get enough hours for your body. It’s all trial and error. By trying different routines, you will feel what works best for you.

Principle # 4: Trust your sleep.

Once you’ve figured out the amount of sleep and the best sleep window for you, then it’s time to trust your sleep. Remember that sleep is a natural process, and our bodies are biologically wired to sleep when we give it all the right conditions. A “good sleeper” doesn’t worry about sleep. He knows it will come once he gets into bed.

Principle # 5: Protect your sleep.

Once you have your sleep figured out, it’s vital to protect it. You can do this by shielding yourself from things that can cause some disruption in your sleep. We know we can shield ourselves from everything, but focus on the things we can control in our life at this moment. Create boundaries and communicate those boundaries with the people in your life, so they know you are protecting your sleep.

Want to know more about how you can apply these five principles in your own life?

I would love to chat with you.

These five principles are straightforward to understand. But just because we know them, it doesn’t mean we know how to apply them to the unique nature of our lives.

That is the reason why I have created the Optimal Sleep Assessment. It is a free 20-minute session in which we can figure out which of these five is the biggest struggle and what you can do to get better sleep. Because in the end, it is not about understanding the importance of getting a good night’s sleep but instead getting restorative healing sleep.

Sign up today for your free Optimal Sleep Assessment. The sooner you do it, the sooner you will sleep better and wake up more refreshed.

3 tips for shutting your brain off at night

3 tips for shutting your brain off at night

Is this you?

The minute your head hits the pillow, you remember all the things you forgot to do during the day.

Or

You were able to fall asleep, but then you woke up at 3 am unable to shut down your monkey mind.

It’s a common problem for so many people.

Here’s what is happening.  All day you’ve been going at full speed, not letting yourself (or your brain) process the information it’s been receiving.  There is so much to remember but it’s just not possible to remember everything we are trying to cram into our brains.

When you lay down at night and it gets quiet, that is when you remember because you aren’t rushing around anymore.  That’s when your brain decides to start giving you the information it was holding on for you all day.

It’s an important job our brain is doing.  We should be grateful that we are built in such a way that our brain is constantly helping us remember the important stuff.  Even if it’s at an inconvenient time for us.

But there has to be a better way right?

Here is how you can deal with all this extra information that is in our head so it doesn’t wake us up at night.

  1. Have a to do list

By having a to do list, you aren’t trying to keep all that information inside your head. 

With today’s technology, there are so many different methods available to us. Whether you use the old fashioned pen and paper, or go more digital by having the list on your phone, just get the thoughts out of your head and write down somewhere. That way your brain won’t feel the need to wake you up at night with that information. 

  1. Send yourself an email at work

If you make it home from work and you remember something you forgot to do at work, just simply open up your email and send yourself a reminder to read the next morning when you get to work. That way you won’t have to spend the evening thinking about it, and your brain won’t decide to let you know at 3 am, just in the off chance you might forget later.

  1. Do things right away as they pop into your head (if possible)

There are times when we remember something we need to do, however we say, I’ll do it in a bit.  And then we get distracted and forget.

If you can get into the habit of getting up and attending to what is needed right away, chances are you won’t have to remember later.


If you’re ready to reclaim your sleep, so you can reclaim your life, book your Optimal Sleep Assessment.

We will look at the things getting in your way of your sleep you might not even be aware of and get clear on the number one thing you can do to improve the quality of your sleep.

Until next time, sleep tight!

When to tap on my own vs when to hire an experienced EFT practitioner

When to tap on my own vs when to hire an experienced EFT practitioner

Tapping is becoming more known and lots of people are starting to try it on their own.  What is phenomenal about tapping is that it can be used on any issue you are trying to transform.  And at its core, it’s a stress management tool that can be used by anyone. 

But when should you use it as a self help tool vs hiring a qualified practitioner?

Let me tell you a story about me.

I’ve been using tapping for many years and can honestly say that I’ve successfully tapped on many issues myself.  I’ve also hired practitioners to help me work through some stuff I felt was better suited with someone holding a safe space for me to process my emotions.

I found myself in a really good place and life was going along great.  

That was until….

I opened my email inbox to see one email that had a profound effect on me.  

Most people would have said, it’s just an email.  I would have said the same thing if I didn’t carry the trauma load I do around extreme work stress. 

As I stood there and read the email my whole body started reacting.  My mind was trying to make sense of what was happening but it couldn’t.  My heart started racing, my palms getting sweaty and I was getting this feeling of overwhelming anxiety in my entire body.  

Because I’ve been studying the nervous system and how events and emotions can have an effect on us, I knew right away that I was reliving an old trauma.  I could try to talk myself into reason that the email was not a big deal.  But my body didn’t believe it.  

So what did I do?

First thing I did was walk away from my computer.  Luckily I was home and all I could manage was to get the water ready in the bathtub and lower myself in the hot water full of epsom salt and essential oils.  I just sat there and cried while I tapped through the points.  I didn’t need a set up statement, I was feeling it… so I just tapped.  I knew enough that I had to regulate my nervous system to figure out what was happening.  

As I tapped, I gained clarity and I could put a name to the emotion I was feeling in that moment.  Overwhelming helplessness.  Feeling completely trapped and not seeing a way out of the situation.

But it was just an email right?

You see, 5 years ago I had to stop working.  I was in a very stressful job and for 2+ years I was trying to manage 3 mailboxes with a total of over 1500 emails.  See the connection?  Emails that carried stressful work.  I won’t go into details of the work, because that part doesn’t really matter in this story.

This is the important part that I want you to pay attention to.

My second step…  I hired a qualified EFT Practitioner to help me process that email.

It was so much more than an email.

I knew enough to know that when my nervous system went into the “freeze” state I needed professional help.  Yup, I have been an EFT practitioner myself for years and I do loads of tapping on my own.  

This was different.  This carried a lot of trauma for me and in order to process trauma safely, you need help.  Even when you think you can manage on your own.

This is my recommendation for everyone. If you know that you carry trauma, don’t try to minimize it.  It was just an email right?  Nope, it was 2 plus years of thousands of emails that had a profound impact on people’s lives that I tried to help.  It was trauma even if I tried to minimize it.  It needed special attention and someone qualified to help me process the trauma safely.  I can’t say that loud enough.

I selected someone who I knew would be able to help me with my specific situation.  After an email to her explaining my situation, we set a time to meet the next day.  (So thankful she had an opening that quickly.)

Our first session, she was so gentle and kept me safe while we started slowly tapping and processing the many aspects around the email.

We had a total of 5 sessions in 3 weeks.  It took me almost a week to start feeling like myself again. During that time, I was very gentle on myself. I took some time to go into nature and walk.  Replenish my soul in every possible way.

And today, I am so grateful I reached out for help.  The clarity I gained was invaluable to help me continue growing and evolving as a beautiful human being helping others.

Hope this helps you decide when it’s time to reach out.

I specialize in helping people sleep.  Did you know that your sleep struggle is just a symptom of your life being out of balance?


If you need help regaining the balance in your life, book your Optimal Sleep Assessment today.

We will look at the things getting in your way of you living a balanced life that you might not even be aware of and get clear on the number one thing you can do to improve the quality of your life.

Until next time, sleep tight!

3 ways to recognize your life is out of balance

3 ways to recognize your life is out of balance

When we are living a balanced life, things flow so much more gently in our lives. 

We feel good about our jobs. We have great conversations and are able to be supportive with our family and friends. And in return we feel supported by them.  We enjoy moments of self care while being able to care for others.

When life is in harmony, there is balance in all areas of our lives: work, health, finances, family and spirituality.

But when our life gets out of balance, we might not always be aware.  There are times when stress can creep up and we think we have it under control… until we don’t anymore.

In today’s busy world, it’s easy to get out of balance and not be aware.

The first step before you can make any change is to recognize that our life is out of balance.

Here are 3 ways to identify if your life is off balance.

  1. You are struggling with sleep.

At first it might just be the odd night that you can’t sleep.  But if you don’t regain control of your life, your sleep might be affected long term.  

  1. You get sick more often. 

Stress increases your cortisol level and decreases your immune system.  You might notice that you get colds easier and it might be harder to get healthy again.

  1. You lost your “lust for life”.

When you lose the strong desire to live a rich and full life, then we know your life is out of balance.  As human beings, we all strive to get the most out of this life.  So when you no longer feel like you want the most out of your life, it’s time to look at ways to regain control of your life.

You might be asking yourself, then what can I do to regain control of my life?

Here are a few tips:

First, recognize that your life is out of balance and make a decision to change it.

Second, evaluate where your life is out of balance and create a plan to bring more fun and joy to your life.

Third, take action on your plan.  Either by yourself or with the help of a professional. This plan should look at the physical and emotional balance you need to recreate in your life.


If you need help regaining the balance in your life, book your Optimal Sleep Assessment today.

We will look at the things getting in your way of you living a balanced life that you might not even be aware of and get clear on the number one thing you can do to improve the quality of your life.

Until next time, sleep tight!