Your Morning Routine Determines the Quality of Your Sleep… REALLY?

In 2015, it is estimated that Americans spent over $40 BILLION on sleep aids and remedies, with varying results!  Consumer Reports survey says that 27% of adults in the US have trouble falling asleep or staying asleep.  CDC says 35% of adults in the U.S are not getting enough sleep.

There are varying reasons for these numbers, but the fact is many Americans are just not enjoying a great night’s sleep, which means they are missing out on many health benefits including healthy weight, heart benefits, improved memory, improved overall performance, better quality of life, especially as you age, and just feeling better.

Stress is a big factor in sleepless or restless nights. 

What is really going on when you don’t sleep?  Are you solving problems in your mind for tomorrow?  Are you rehashing conversations with others that didn’t seem to go the way you wanted?  Are you going over what happened today or even last week and how you could have done something different?  Are you feeling guilty for yelling at the kids or saying no to a friend? 

When you get to bed time and haven’t resolved all the issues floating around in your mind, your mind will continue to work.  Bedtime routines are important, so that your mind can slow down, but your morning routine and how you set yourself up for your day are more important, and here’s why.

If you don’t understand what allows you to lay your head on the pillow at night and drift off into a peaceful, deep sleep, and wake up refreshed and energized, you’ll keep finding yourself feeling anxious, angry, and exhausted, like nothing in your life is working, and awake most of the night, still rehashing conversations, never feeling right about anything.

When you understand how your morning routine works for you to set the tone and trajectory of your day and how to respond instead of react, you can quickly turn around the relationships you have with others and start having the quality time and interactions you really want.  This alone will leave your mind more settled and complete when it comes to bedtime.

Here are 3 steps to do that:

  1. When you start your day exhausted, the rest of the day you seek energy from unhealthy sources – caffeine, sugar, stimulation from drama, stimulation from tv, name your source.  When you turn on the tv you distract yourself from what is going on within you and what you really want in your day. Instead, start your day with a few quiet moments to yourself in gratitude for your new day, a day you can shape how you want.
  2. Set your intention for the day – how you would love for your day to flow and how you would love to be in your day.  For example, today I intend to be grateful throughout the day, even for the things I don’t like, because I know I can learn from them. Shift your attention to what you’d truly love to have in your day (whether you can believe it or not yet).  Spend a few minutes getting clear on what you’d love and what it will feel like to have a day like that. If you can actually believe you can have your day the way you want it, including quality time with your family, satisfying relationships with your clients and coworkers, and a good night’s sleep, this will shift your energy and bring what you want into your vision.
  3. Bring all of your precious energy and focus back onto yourself – When was the last time you told yourself that you love yourself?  Before you can extend love out, you must have it for yourself.  Think about what a perfect day would be for you.  What lights you up? How do you want to feel today – as you get your kids off to school?  As you drive to your first appointment?  As you meet with your clients?  How do you want to feel as your head hits the pillow at night?  Start feeling good all day, certain about the actions you take, confident in your decisions and your conversations with others.

Look in the mirror at the end of your day and be proud of who you were throughout your day, what you accomplished, who you helped, and the love you were in the world.  Say to yourself in the mirror, “I am so proud of who you are and what you accomplished today!  I love you!” 

Now, that is a great feeling!  That is peace of mind.

Good sleep truly is about peace of mind. Start sleeping great again! 


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Distress or Chronic Stress

Distress or chronic stress is uncontrollable, prolonged, or overwhelming stress. Once stress becomes distress, the body manages to survive though not always to thrive. For example, when faced with periods of chronic stress, the body’s immune system function is lowered, and the digestive, excretory, and reproductive systems no longer function the way they should. In a state of distress, the cells of the immune system (and other body systems) are unable to respond normally and produce levels of inflammation which increase the risk of further health issues.


Homeostasis refers to your body’s ability to regulate itself and maintain a comparatively stable internal environment despite external and internal conditions and events.

Your body is designed to be in a state of homeostasis, where all the systems within are functioning optimally.


Stressor is anything that is perceived by the body as challenging, threatening or demanding.

Health Story

In the context of My Wellbeing Compass, your “Health Story” represents the combination of your dis-eases, conditions, symptoms and the history that binds them together. It is multi-layered and multi-dimensional. Unearthing and resolving the root causes at the core of your Health Story is the only way to truly rewrite this Story.

Natural Self-repair Mechanisms

The body is made up of intelligent, living cells that are dynamically connected. They communicate and just know what to do and when to do it in any given situation. They grow, replicate, repair, and age. Every 90 days, the body has a new bloodstream; every year, it manufactures billions of new cells; colon cells refresh every 4 days; the skin is entirely regenerated every 2-3 weeks; white blood cells regenerate in about 1 year; the liver renews itself at least once every 2 years; and the skeleton replaces its cells entirely every 10 years.

You are an incredibly complex, interactive, and dynamic living organism that is well-equipped with self-repair mechanisms that can fight infections, eliminate toxins, fix damaged DNA, destroy cancer cells, and even slow down aging.

This natural self-healing ability (also referred to as cellular intelligence or body’s innate intelligence) explains spontaneous remissions from seemingly “incurable” diseases.


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