FREE GUIDE: Journey to Better Sleep: 5 actions steps to improve the quality of your sleep
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!

Do you dread going to bed?

Do you dread going to bed?

If you are anxious and fearful about sleep, or the lack of it, you could be suffering from sleep dread.

When you google the definition of dread, it is:  “anticipate with great apprehension or fear”.  When I feel like that about my bed, or even just the thought of going to bed, then it’s not easy for me to fall asleep and stay asleep all night.

What about you?

Do you feel dread when you think of going to bed?

Do you dread knowing that you’ll be laying there awake for hours unable to fall asleep?

Do you dread waking up in the morning exhausted again from another terrible night’s sleep?

Most people don’t realize that this can cause anxiety, fear and an out of control feeling that impacts our sleep.  Our mind then creates a belief that no matter what I do, sleep just won’t happen for me.

Here are 3 tips for dealing with this feeling of dread:

  1. Create awareness

Just by reading this blog, it might have already done that for you.  Being aware that this is a real issue for people is the first step in fixing it. 

  1. Write down your feelings.

I like to call this doing a “brain dump”.  Write down your feelings and thoughts about going to bed.  By writing it down you will create more awareness and clarity on why you dread going to bed so much.  Then I like to rip up that paper and discard it – visualising putting all my worries in the garbage along with that paper.

  1. Release the emotion using tapping (my favourite way of course 😀).

By acknowledging what you are feeling, you can use tapping (EFT) in order to release the feeling of dread.  This will shift to an empowering belief about your sleep that will help you reclaim your sleep. 


If you need help releasing the dread that is stopping you from your optimal sleep, book your Optimal Sleep Assessment today.

We will look at the things getting in your way of your sleep 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 sleep.

Until next time, sleep tight!

Could the reason you are not sleeping be hiding in plain view?

Could the reason you are not sleeping be hiding in plain view?

Stress can be sneaky.  It comes from many different areas of our lives and it can accumulate without us being aware of it.   

When I was struggling with sleep, my stress came from my work as well as from some family illnesses.  As someone who can usually handle everything, the accumulation of stress caught me off guard.  And the result was that I was no longer able to shut my brain off and I couldn’t sleep because of it.

How could I not see what was right in front of me?

Because I was tired and exhausted. Honestly, I did not understand how stress can activate our nervous system to the point of it being constantly on fight or flight mode.

When we are in a fight or flight mode, our bodies release stress hormones (adrenaline, norepinephrine and cortisol) in order for us to be able to do the task at hand, which is helpful.  However, when you are constantly trying to put out fires in your life (urgent emails, hospital visits, cooking extra food for loved ones, etc…), your body keeps secreting all these stress hormones over and over.  My switch to turn OFF these stress hormones after a task was done got stuck ON, creating a constant state of fight or flight in my body.

Does this sound like you? 

Do you find yourself really stressed all day and you just can’t figure out why you can’t regain control?

When we look at these tasks individually, we could handle each separate event on it’s own.  Sending an urgent email might create stress for a few minutes, but then our nervous system calms down again when the task is over.  But when we have an abundance of tasks to get done, and we go from one to the other, we never give our nervous system the chance to calm down.

What can you do to create awareness of where your stress is coming from?

Evaluate these 5 areas of your life and give them a rating to see which area carries more stress for you. (0 no stress, 5 maximum of stress)

Health

Are you worried about your health?  Are you unable to lose weight, always getting sick and feeling sluggish.  When our health is poor, mentally or physically, it can add stress to our lives and affect our sleep.

Family

Are you lying awake at night thinking about your family’s well being?  Are you grieving the loss of a loved one, getting a divorce or taking care of an elderly family member?  Being a caretaker for your family can affect your well-being and disrupt your sleep.

Work 

Pressures in the workplace are unavoidable due to the demands of the contemporary work environment.  When that pressure becomes excessive or otherwise unmanageable it can lead to stress that can keep you awake at night.

Money

Are you feeling overwhelmed by debt, unable to save for retirement, worried about losing your job or living paycheck to paycheck?  Are thoughts of your financial difficulties keeping you awake at night?

Spirituality

Being spiritual means having a sense of connection to something bigger than ourselves.  When we don’t feel connected, we start searching for the meaning and purpose of our lives.  These inquiries into ourselves can keep us awake at night.


If you need help figuring out which area of your life you need to address in order to regain control of your sleep, book your Optimal Sleep Assessment today.

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!

3 tips for setting boundaries in order to improve the quality of your sleep

3 tips for setting boundaries in order to improve the quality of your sleep

We all know that sleep is essential for both our mental and physical health.  

Did you know that just by prioritizing your sleep and setting boundaries, your chance of getting better quality sleep just exponentially improved?

Yup!

Setting clear boundaries in certain areas of our lives may be what you need in order to sleep better.

I get it, everyone needs you so it’s not possible for you to set boundaries.  I’ve been there believing I needed to be available 24 / 7 for my children, my parents and my work.  

Guess what?  

I was able to set some boundaries while being clear on my reason behind them and everyone respects them.  You can too!

Here are 3 areas of your life you could look at right now and see if you could set some small boundaries.

  1. Work

It’s easy to do extra work now that many of us are working from home.  Setting clear boundaries around your working hours will allow for other team members and your supervisor to know when you’ll be available and when your work day is over. That way you’ll be able to transition from work mode back into home life mode easily and not feel the need to constantly be looking at your emails in the evening.

If needed, having a conversation with your supervisor about this new boundary might be necessary.  That way everyone can be on the same page.

  1. Family members in our homes. 

Let them know you’ve decided to set a bedtime routine for yourself and during this time, you are not available.  Make them aware of your decision to set this boundary and the reason why it’s important to you. 

If you’ve always been the person they go to when they need anything, then it might take a bit of time for them to get adjusted to your new boundaries.  But they will get used to it and ask for help earlier in the day.  If they forget and come to you after the agreed time, then gently remind them that it’s your time now and it can wait until tomorrow.  

Of course, if it’s an emergency you will definitely help them.  But if it can wait, then make them wait.  You are taking responsibility for your sleep and it’s important.

  1.  People outside of your household.  

I often hear, “yeah but my kids don’t live at home or my parents are in assisted living facilities, what if they need me at night?”

Have a conversation with them.  Let them know that you are now prioritizing your sleep and that after a certain time, you won’t be available to them, unless it’s an emergency.  Come up with a plan together of how they’ll contact you if it’s an emergency(or if required). And also, get clear on what you consider an emergency so they know when to call on you or when to wait for the next day.

Hint: you can set your phone on “do not disturb” and select which calls you want to be allowed.  That way you won’t miss a true emergency when you are needed.


I know, you might think people won’t respect your boundaries.  But it is up to you to set them and stick to them.  You can do it.  I know it.  

If you need help setting boundaries and/or help figuring out what is getting in the way of your sleep, book your Optimal Sleep assessment today.

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!