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How To Cope With Sleep Problems

Do you find it hard to relax at night? Do you have problems getting to sleep? Struggling with insomnia, a monkey mind, or vivid dreams? It can be difficult to get quality rest, whether you’re struggling with a significant life event or just dealing with your typical daily life stressors. We all need enough hours of quality sleep, though.   Here are some tips for falling into a more restful sleep:

Unplug from the Day 

Being in a constant state of stress and anxiety does not allow your body to relax. Muscle tension, difficulty falling asleep, and problems staying asleep are all side effects of stress. Taking a moment to unplug from your day and create some mental separation to quiet the mind can be very effective.  To ease you into a relaxed state of mind, try some yoga stretching to calm the breath and release tension.   Or try a guided sleep meditation or relaxing sleep music app to help you visualize yourself disconnecting from your day so that you can allow yourself to drift off to sleep.


Being more active in your day can help you fall to sleep at night because exercise can wear out your muscles and release tension, which helps your body relax. But you don’t want to work out too hard right before bedtime, or you may become wired instead of relaxed! Experts recommend a walk or a workout several hours  before bedtime so that you can unwind in time for a good night’s rest.

Avoid Stimulants

Your mind and body need time to unwind, so avoid stimulants such as caffeine, nicotine, and alcohol. Caffeine can create anxiety by stimulating your nervous system. Nicotine and alcohol also inhibit your sleep systems and make it harder to get to sleep.

Avoid Bright Lights

Your body associates light and darkness with day and night, so exposure to bright light in the evening can actually interfere with this process. Keep your bedroom as dark as possible so your sleep schedule is not disturbed.

Do Not Look At Screens

iPhone, iPad, and other screens all emit blue light, which can interfere with your body’s natural processes to help you fall asleep. Try keeping screens out of the bedroom or at least dimming them before you go to sleep.

Mindful Breathing

Deep breathing can relax your body and prepare you for a restful night’s sleep. Make sure to do some deep breathing exercises a few minutes before you try to fall asleep, and continue breathing deeply as you go to sleep. This will help stimulate your relaxation response, which can help calm your nervous system and allow you to fall into a restful sleep.

Create A Routine

Having a consistent routine before bed can help you fall asleep. If you are doing the same thing each night, your body and mind will know it is time to relax and prepare for a restful night’s sleep.

Wishing you a peaceful and calm night’s sleep…

Are you willing to learn more about the best relaxation app to sleep better? GetZENd is a versatile app that enables you to effectively manage your mind, energy and emotions — so you spend more of your time feeling relaxed, happy, and productive!


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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.