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How to Sleep Better

To maintain our physical and mental well-being, sleep is a necessary part of the equation. Despite its importance, a significant number of people are frequently sleep-deprived and frequently find themselves drowsy during the workday.  It’s possible to have a better night’s sleep, enhance your health and mental well-being by trying the following methods. We’ve listed a few tips to sleep better and be more productive during the day with these simple strategies.

These tactics can be overwhelming for many people to implement. Keep in mind, however, that you can start small and gradually build up to a healthier sleep routine, which is also called sleep hygiene

Optimum Sleep Routine

Taking control of your daily sleep pattern is a necessary first step toward improving your sleep quality. To begin utilizing your schedule to your advantage always,

Plan your sleep time: If you want to ensure that you get the required amount of sleep each night, you need to plan for that time in your calendar. Work backward from your regular wake-up time to determine a target bedtime. Before going to bed, allow yourself some extra time to prepare for sleep.

Take Care With Naps: To get better sleep at night, take care with naps. Too lengthy or too late a nap might mess up your sleep pattern and make it difficult to fall asleep. The optimal time to nap is 20 minutes after lunch.

Adjust Your Sleep Schedule Gradually: When changing your sleep schedule, it’s preferable to do so gradually and with a maximum variation of 1-2 hours every night. This allows your body to adjust to the changes, making it easier to stick to your new routine.

Mandatory Morning Routines:

Begin the day with a little meditation: Start your day off right, by taking a few moments to feel peaceful and set your intentions for the day.  Spend a few moments on gratitude and then focus on how you want to feel instead.  Instead of waking up and beginning to worry about the day ahead, consciously make the choice that all will be well and so will you.

Daily Exercise: Regular exercisers sleep better at night and are less drowsy during the day. Regular exercise also reduces the symptoms of insomnia and increases the amount of time spent in the deep, restorative periods of sleep.

Establish a Consistent Wake-Up Time: It is nearly impossible for your body to develop a healthy sleep schedule if you are continuously waking up at irregular times. Establish a wake-up time and adhere to it, even on weekends and other days when you may be tempted to sleep in.

Creating a Mindful Bedroom and Bedtime Routine:

Avoid Disruptive Light Exposure: Excessive light exposure might disrupt your sleep and circadian rhythm. Over-the-window blackout curtains or an eye mask can help block out light and prevent it from interfering with your sleep.

Disconnect From Devices: Tablets, smartphones, and computers can keep your head connected, making it difficult to completely unwind. Additionally, the light from these devices can reduce your natural melatonin production. Earplugs or headphones music can be used to block out unpleasant sounds while you sleep. Disconnect for 30 minutes or more before going to bed, if possible.

Cultivate Peace and Relax: A key component of creating a sleep-positive bedroom is minimizing noise and relaxing yourself. If you are unable to eliminate surrounding noise sources, consider masking them with a fan or white noise machine. Additionally, mindful sleep meditation can help you sleep deeply with a pleasant mindset.


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Ronda is a Peak Performance Coach focusing on Life Coaching and the Mental Wellbeing of Athletes in her practice. She is also contracted through a large Division 1 University program to work with their athletes as a mental coach. She specializes in fear, pressure, adversity, uncertainty, removing obstacles, anxiety, doubt, recovering from injuries or setbacks, and identity beyond a sport or a role. She provides a proactive approach to the mental health of athletes and teams on wellbeing and the mental side of the game. Ronda is also an accomplished athlete herself and spent five seasons as a head coach for a Professional Women’s Hockey team in the Premier Hockey Federation, and is a scout for the Nashville Predators of the NHL.

Ronda’s education includes undergraduate studies in Psychology, a Masters in School Counseling and post graduate certifications in Applied Positive Psychology, The R.E.W.I.R.E. Mindset Systemᵀᴹ, and is certified as an Applied Positive Psychology coach, specializing in Leadership, Mentoring and Coaching, Teamwork and Collaboration. While Ronda has specialized in the athletic mindset, she is passionate about helping any person wanting to uncover what is possible and learn to use their mind as an asset for reaching their full potential.


Sylvia Halligan is a mind-body mental agility and change management coach. She helps organizations successfully lead and navigate change, make it stick, and empower individuals to transform into flourishing, thriving beings. Her personal coaching practice incorporates a blend of eastern philosophy practices backed by western science. Interventions include guided visualization, hypnosis, breath work, embodiment, energy psychology, positive psychology, and neuroscience.

Sylvia is a Yoga Alliance Registered Yoga Teacher (RYT), holds certifications in Applied Positive Psychology (CAPP) and Applied Positive Psychology Coaching (CAPP), and is an ICF credentialed Associate Certified Coach (ACC). She is also a Prosci-Certified Change Management Practitioner and certified in The R.E.W.I.R.E. Mindset Systemᵀᴹ. Specialties: Leading organizations through change and making it stick. Guiding individual change journeys through holistic mind-body coaching. Teaching people to thrive, not just survive.


Anjali is a Holistic Health & Positive Psychology Pracitioner. As a naturally intuitive, compassionate, and deeply empathetic coach, Anjali creates an environment for her clients that allows them to truly understand the connection of how the mind and body coexist and relate to one another. Assisting clients in understanding the mind & body connection, how blocked emotions can reappear in emotional patterning or physical alignments in the body, and aids in healing through the use of various techniques, including The R.E.W.I.R.E. Mindset Systemᵀᴹ.

Anjali holds degrees in Communications and an MBA, along with post graduate degrees and certifications in Applied Positive Psychology, Integrative Holistic Health Coaching and Breathwork.ᵀᴹ


Marjolein is a trainer, facilitator and coach, specializing in Emotional Intelligence and Leadership. In her individual coaching practice, Marjolein works with people to educate and empower them with the tools from Positive Psychology, Self Compassion and Emotional Intelligence. Her work with corporations includes embedding innovative, human-centric mindset coaching, training and facilitation. She’s a Senior Leadership Facilitator for THNK, The School of Creative Leadership in Amsterdam, Netherlands where she develops global leaders in international corporations to unlock their full potential in leading themselves, and others, for greater impact.

Marjolein holds certifications in Emotional Intelligence and Leadership, Applied Positive Psychology (CAPP) and is an Applied Positive Psychology coach. She is also trained in Self Compassion, through the thought leader in this space, Kristen Neff, and is certified in The R.E.W.I.R.E. Mindset Systemᵀᴹ. Marjolein holds a Masters degree in Biomedical Sciences and Post Graduate degrees in Management and Positive Psychology.