Sleep and how it can be your Superpower too!

A friend said to me the other day,

“I think sleeping normally is a super power”

She’s up a lot during the night, and I told her I’d send her some tips.

Here are some starting questions?

How are you nourishing yourself? What helps your energy?

What depletes it?

How are you engaging with the news? social media? What do you do for YOU? For JOY?

What You’ll See When You Google It (or Ask My Buddy ChatGPT :)

Consistent Bed and Wake Times

Going to bed and waking up at the same time supports your natural sleep-wake cycle.

Although this is ideal, it can be a tough place to start if your schedule is all over the place

life is busy or this is just not a goal right now and that's totally okay!

You can still get a good night sleep and more!

Some of my favorite coaching tips and tricks to try:

💫Wind-Down Routine

Reading, stretching, journaling, or listening to calming music can all help signal to your mind and body that it’s time to rest.

Some positive reflections to try:

• What went well today?

• Gratitudes (1–3 is a great starting place)
  

💡A little science nugget: Positive reflections before bed can lower stress hormones and calm the nervous system, making it easier to drift into deeper, more restorative sleep.

🌙Sleep Friendly Environment

Cool, dark, and quiet helps your body know it is time to rest. Think blackout curtains, a fan, or even a white noise machine. Try to keep your phone in another room. (Mine lives downstairs at night unless loved ones are traveling)

📱Phone Hygiene

Blue light from screens tells your brain it is daytime. Aim for at least 30 minutes screen-free before bed, and charge devices away from your pillow.

🌞Morning Light Ritual

Light is nature’s alarm clock. Stepping outside within an hour of waking helps reset your circadian rhythm so you feel sleepy at night and alert in the morning.

💡 Another little science nugget: Morning light exposure helps regulate melatonin production, which supports better sleep quality and a more consistent sleep-wake cycle.

When Sleep Struggles Can Go Deeper and Seeking Support

Hormone Balance

Hormonal shifts during perimenopause, menopause, or thyroid changes can affect sleep. Tracking symptoms and talking with your healthcare provider can guide you

to the right support.

Unresolved Stress or Emotional Pain

Big life changes or lingering stress can keep your nervous system on high alert, making it hard to relax at night. Gentle self-care, mindfulness practices, or working with

a professional can help your body feel safe enough to rest deeply.

Friendly Reminder:

Self-Care Throughout The Day Also Supports Sleep!

Nourishing activities during the day including rest can help!

This is exactly what I provide in my  self-care in my courses

Downtime 💛Movement 💛Connection 💛Hobbies

Spoiler alert!

alcohol might feel like it helps you fall asleep, but it actually disrupts the deeper,

restorative stages of rest your body needs and often leads to middle-of-the-night wakes.

Let me know if you try any of these out or if you have any questions.

Just hit reply to this email...I’d love to hear from you!

💛Coach Courtney

P.S. Reminder...I’ll be writing more over on Substack. If you sign up over there you'll get more posts and wellness tips from me right to your inbox you can check it out here.