Let's sleep well!


Sleep is just as important as nutrition and exercise when it comes to improving your health, performance, and body composition.


Good sleep helps our bodies and minds recover, keeping us lean, happy, mentally focused, and healthy.


Create a sleep routine The first step to getting more and better sleep is to create a nighttime routine that tells your body that you are preparing to go to sleep.


Keep a regular schedule

If you’re consistent, your body will know when to release calming hormones before bed, and stimulating hormones to help you wake up.


Keep alcohol and caffeine moderate

Limit alcohol and reduce caffeine after 3 pm. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it


Eat and drink appropriately

Having a large meal immediately before bed can disrupt your ability to fall and stay asleep.


In addition, if you don’t want too much bathroom breaks, try to limit your fluids 2-3 hours before bedtime.


Turn off electronics

Digital devices stimulate our brain with their light, noise, and mental demands. Unplug from all screens; TVs, computers, phones, tablets — at least

30 minutes before bed.


Sleep at least seven hours

Most people need 7-9 hours of sleep per night. 7 should be your baseline.

If you are like me and you know you have to wake at 5:15 to get ready for work, then you should be in bed by 9:30 and asleep by 10.


Exercise regularly

Exercising regularly helps normalize circadian rhythms, tone down the sympathetic nervous system, and regulate endocrine function.



If you struggle with restless sleep and/or wake up tired and would like to improve it, write me at contact@cyoucoaching.com for a FREE initial session and we will discuss about the better way to help you.

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C&You Coaching, by Claudia C.

Certified, Holistic Health Coach

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Certified Integrative Nutrition Health Coach (INHC)

The information in this website is not intended as medical advice or to replace a one-on-one relationship with a qualified healthcare professional. It is intended as a sharing of knowledge.  I encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.  Always work directly with a qualified medical professional before attempting to treat any illness or medical condition with diet and lifestyle, or when changing or discontinuing any prescription medications. Always be sure you talk with your doctor before making any changes in diet when you have an existing medical condition and check with your doctor before starting any new diet or fitness program.