You have reached the end of the season, but it just might be the begging for your sleep journey! In this episode, I stress the importance of having a dark and quiet room beyond bedtime. We also talk about one of the hardest steps in getting restorative sleep: setting up your mind to crave sleep without thinking about it!  It involves changing what you think about in bed. I highly recommend saving the guided meditation for bedtime. But please do more than think about getting my book “Sleep Reset in 12 Steps”, available in ebook form on all major ebook platforms, and on Amazon if you prefer ..read more

Steps 9 and 10 in “Sleep Reset in 12 Steps”  teach you how to use stretching techniques to improve sleep circulation, and how cooler temperatures at bedtime help keep you asleep and stimulate regrowth and repair during deep sleep. As always, you can listen to this episode and get sleep help. But you get more out of it with my book “Sleep Reset in 12 Steps”, available in E-book form on all major E-book platforms, and on Amazon if you prefer paperback. Start head first with two free chapters, weekly emails, and a bonus guide by signing up here https://subscribepage.io/SleepHelp Time Stamps ..read more

Warning: Do NOT play this episode during the day! This episode is about Steps 7 and 8 , where you learn what to avoid all day and how hydration improves your sleep. I HIGHLY suggest you save this episode until close to your bedtime. You can start it while you brush your teeth, and I give you an opportunity to transition from the bathroom to the bed for this! But you don’t have to avoid my book “Sleep Reset in 12 Steps”, available in ebook form on all major ebook platforms, and on Amazon if you prefer paperback. Give yourself a head start with two free chapters, weekly emails, and a bonus guide ..read more

Welcome to Season 3, episode 3 of “The Why Behind Your Z’s”. We’re at the halfway point in the steps of my book “Sleep Reset in 12 Steps”, available in E-book form on all major E-book platforms, and on Amazon if you prefer paperback. Give yourself a head start with two free chapters, weekly emails, and a bonus guide by signing up here.https://subscribepage.io/SleepHelp This episode will  focus on two steps that seem like they have nothing to do with sleep, but can have EVERYTHING to do with sleep by helping focus on your mindset and your body, two of the four domains that I believe have t ..read more

Welcome to this episode, where we will focus on how meditation and monitoring your stimulant intakes can help and harm your sleep. Incorporate what you learn in this episode, and you could see drastic, positive changes to your sleep! Some of the best work I’ve done with clients has been from identifying one area of need and applying a strategy to address it.  This episode is based on steps 3 and 4 of my book, “Sleep Reset in 12 Steps”, available on all major ebook platforms for download, and Amazon if you want the paperback version. Want two free chapters of “Sleep Reset in 12 Steps?” Sub ..read more

Want two free chapters of “Sleep Reset in 12 Steps?” Subscribe here and you’ll get bonus materials plus weekly emails full of free sleep tips. https://subscribepage.io/SleepHelp Season 3 will be based on my book, Sleep Reset in 12 Steps, available on all major E-book platforms for download, and Amazon if you want the paperback version. Every  episode this season will be based on every step in the book. You don’t “need” the book to benefit from these episodes, for two reasons: I have additional action steps I talk about for each chapter that are not in book, and Every episode ends with ..read more

Season 3 of The Why Behind Your Z's debuts January 13th at 10pm Eastern! This season will be a companion to my book "Sleep Reset in 12 Steps", currently available on all major Ebook selling platforms and as a paperback on Amazon. I present additional beneficial techniques and info for each step, plus end every episode with a sleep-inducing guided meditation! You don't need to buy the book to learn something from this season, but it helps ..read more

Sleep disturbances and disorders can be comorbid with another diagnosis. On my journey to becoming a certified sleep science coach, I expected this to happen with disorders like chronic pain or bipolar disorder. What I didn't expect was to find sleep disorders to be comorbid with eating disorders. Upon this discovery, I reached out to someone who could help explain what it's like when you lose sleep due to eating disorders and how to recover. Her name is Whitney Walker, a licensed therapist, former colleague, friend, and host of the Women Waken Podcast. Whitney takes us through her journey of ..read more

Season 2 of "The Why Behind Your Z's" will feature interviews with other experts in the field, and I thought it best to start with a medical doctor. Dr. Arjun Iyer is an emergency medicine physician and a host on USMLE's medical podcast, the Audio Bricks Podcast. In this episode, we do more than just talk about prescribed sleep medications and their efficacy. I ask Dr. Iyer about insomnia-related cases he's treated in the E.R., what he thinks about supplements and cannabis as sleep aids; and what he believes is the best way to fight insomnia. Here's a hint: we both agree that prescribed medica ..read more

Do you find yourself too busy in the holiday season to enjoy the simple things? It's no secret that daily stressors have a negative impact on sleep, and even the "simple things" that are normally relaxing become stressful! On this final episode of Season 2, I provide a mindfulness meditation that helps you engage in your senses as you do something most people do in the cold months- sit down and have a warm drink. Play this episode the next time you plan to sit at a table or comfortable spot with your warm drink- be it coffee, tea, or hot chocolate. It only takes 10 minutes, and I'll guide you ..read more