Better Sleep? Read on…

Is lack of sleep getting you down? A sound nights sleep is essential for a well functioning, healthy body & a sharp, clear mind. A poor nights sleep is frustrating, exhausting & a common issue for many people.

But, I am here to help, I have collated some of my favourite sleep tips (did I mention I had insomnia for about the first 20 years of my life? Notice i said HAD…)

Our sleep cycle, is exactly that, a cycle and like with anything cyclic it’s not all dependant just on what you do when you get into bed. Everything you do throughout your day & week can greatly impact the quality of each night’s sleep.

Our sleep cycle also has a huge impact on our hormones, mood, menstrual cycle & so much more.

These simple tips below can help you create a sleep pattern that makes it easy to fall asleep, stay asleep & wake feeling more refreshed.

It won’t happen overnight, but within a few days you’ll start to notice a difference.

1. The state of the room
Look around your bedroom, does it feel like a beautiful scared space?

Is it;
Clear & clutter free?
Inviting, comfortable & cosy?
Soothing?

Clean it up- The state of our bedroom has a huge impact on how we feel going into bed. The bedroom needs to be tidy & clean as this promotes calm to the brain. Fresh clean sheets always help too.

Get it flowing- To sleep well the room needs to have good oxygen flow, ideally, sleep with the window open, even just a crack. If this isn’t possible, open the windows during the day to allow a fresh flow of air through the room or even for an hour prior to bedtime, yes even in Winter!
Adding some live plants to the room is another great way to increase the oxygen flow in the room. Peace lollies are great indoor plants & look beautiful in a bedroom surrounding the bed.

Sage the space- Once a week cleanse the energy of the room with some sage or a clearing spray, to clear out anything stagnant or old. If you’ve had a bad dream or an argument (always better to move out of the bedroom if you are anyway) sage the room to get rid of any stagnant negative energy.

2. Dinner time
Consider what time you eat, how close to bedtime this is?
You need about 2 hours to digest food properly before bedtime (depending what you eat). If you must eat late before bed, a light easy-to-digest meal will make a difference (eg. eggs or soup).
If you are trying to digest food whilst you’re sleeping, your sleep will be interrupted and/or you won’t digest your food (think weight gain, bloating, low energy)

3. Create a Morning & Evening Ritual
Consistency is key, the brain loves consistency. After a week of a regular ‘bedtime’ routine, the brain & body will start to become aware of what is happening and will begin to anticipate sleep.

Morning;
Get some morning sun. When you wake, go outside get some sunshine on your skin, look up at the sky, close your eyes and face the sun, let it penetrate your eyelids. This signifies to the brain that it’s morning/daytime and your hormones are adjusted accordingly ready for the day. This helps with morning energy levels too.

Evening;
Create a simple 15min bedtime routine that you do every night before bed. This can be individual and needs to suit you & your style & situation.

It could include;
Light some candles
Take a shower, or bath
Apply an oil (see point 10)
Drink a small cup of a warm calming tea
Put ‘pjs’ on

4. Get naked
Sleeping naked, helps your body regulate it’s own temperature & body temp is super important for a good sleep. If you are too hot, the sleep will be restless and you may have nightmares.
Over a few days, the body will regulate the temp it needs to be.

If you sleeping next to someone, this can often lead to a natural spike in sex drives too (added bonus!!) and an orgasm is always a great sleep inducer.
However please note… sex without an orgasm can actually leave you feeling frustrated and make it even harder to sleep…. if you don’t regularly orgasm with sex that’s a whole ‘nother issue and we need to address this too (stay tuned for next article)

5. Screen time
Phones, ipads and Televisions all emit blue light.

Blue light signals to the brain that it is time to ‘wake’. So staring at a screen before bedtime reduces your levels of melatonin (the sleep hormone) and interrupts your sleep cycle.

Best case scenario turn screens off an hour before bed and that means leaving them outside the bedroom too. If they are beeping all night this also impacts sleep. Phones emit constant Electromagnetic frequencies & we are susceptible to these whilst we sleep. You are asleep anyway (or trying to be) so have a break from them! Think sacred space, see point 1.

2nd best scenario- if you can’t avoid the phone for whatever reason, switch your screen to a yellow light from around 4pm in the afternoon… (on a iphone- got to Settings > Display & Brightness > Nightshift > Schedule > Set to and From times accordingly).

You can also purchase some yellow light glasses and wear these around the house before bed or whilst you are on the computer if you have to study or work.

6. Caffeine
Probably an obvious one, but if you have issues with sleep, get rid of it, at least until you are rocking the sleep cycle.
Yes you’ll be more tired initially, but if you can, suck it up for a week and reap the benefits!
This includes all stimulants- Vs, red bulls and so on.

7. Love the dark
The darker the bedroom the better.
Using a sleep mask can work wonders. It can take a few nights to get used to it, but again it works on a hormonal level & sleeping in a dark room, helps the brain recognise sleep time & do it’s thing.

You can also start to prepare for bed, a few hours before, by switching to lamps & candles instead of overhead lights.

8. Make it regular
Remember it’s a cycle, cycles signify rhythm, so help it out and make it regular.
It’s been said that bed before 10pm & waking before 7am is a routine attributed to optimal health.

At different stages throughout the night, different organs become more active according to Chinese Medicine. An hour of sleep before midnight is worth 2 after midnight…. Our Liver meridian is active between 1-3am and since we love to work our livers hard these days, getting the necessary shut eye between 1-3am helps your body detoxify.

9. Sleep Hygiene
And I don’t mean did you shower (see point 3 for that)
Sleep hygiene relates to maintaining a regular pattern relative to the previous day.
The idea here is that you aim to go to bed within 30mins either side of the previous nights bedtime.
Consistency is key with sleep cycles, so creating a regular bedtime is essential, however life happens & we are here to enjoy it! So if you say go to bed usually at 10pm, but it’s Friday night and you end up in bed at midnight…. the next night, Saturday, you want to aim for bed between 11:30-12:30.
If every night is totally different this will be an issue for creating a sleep cycle.

So what we are aiming for here is a regular bedtime routine…. BUT when things change & we have a change in our plan, we want to consider this.

10. Quick Tips to help with sleep
Address your stress! At this moment in time, we are highly stressed beings. Even when we are unaware of it. If your body is living in fight/flight mode most of the time. Your sleep will be impacted. Find ways to lower your stress levels. Meditation, seeking treatment (natural therapies can work wonders with stress) connecting with nature, gentle exercise (intense exercise does the opposite) and so on.
Essential oils– work wonders for sleep. Try Lavender, Cedarwood, Geranium, or chamomile. You can use a diffuser in the bedroom, apply them to your skin before bed as part of an evening routine, or even a few drops on our pillow case (watch the eyes)
HT7 acupoint, is the key point for insomnia & sleep. You can gently hold this whilst you lie in bed. Located on the outer area f your wrist, underneath your pinky. On the crease line the wrist & the palm.
Breathing- Focused breathing exercises help calm your body and prepare it for sleep. Laying
in bed, take a deep breath in for 5 counts and then breathe out for 5 counts, repeat 10 times. This helps slow the body & synchronise the nervous system.

So there are a bunch of simple tips to try, give them a go & see what works for you. If you are still having issues, a Kinesiologist can help you, make an appointment today!

I’ve included a chart below that you can print out & put on the fridge as a daily reminder & apply your own ideas to make this work for you.

Concept

Suggestions to help

How I will make this work for me

A scared Space Get some sage, incense or a spray
Tidy, declutter the room
Get some plants
Dinner Time Set a specific time
Plan meal in advance
Morning Ritual

Evening Ritual

Get some sunshine

Do some stretches

Create a bedtime ritual

Shower, bath, oil, candles etc

Get Naked Enough said…
Screen Time Set a time to switch off
Create a spot to leave phones at night
Get a different alarm
Caffeine Cut it out
Or Set a limit.. none after 10am
Love the dark Set a time to switch to lamps
Make the bedroom dark/ Get a eye mask
Make it Regular Set a REALISTIC Bed / wake time. Stick to it for a week
You can adjust this again the following week
Sleep Hygiene Plan your weeks bedtimes within 30mins of each previous day
Extras

Use some oils

Use HT7 Acupoint

Address Stress

Breathing exercise

Do you have some tips yourself? Share below and help others who might be suffering from sleep issues….

 

 

 

 

S**ty Sunday?

Cry

In a quest to be authentic in everything I do these days, I’m going to be totally honest….

I woke up feeling S**t today

Annoyed, agitated, frustrated, angry, sad…

Actually I fell asleep feeling this way, as a result I had a bad dream, a bad night’s sleep and now I’d woken up like this.

So why am I sharing this? Well I feel that the social media world can use a bit more honesty and a little less “highlight reel” sometimes.

Now don’t get me wrong, I am all about being positive, ask anyone who knows me, I do genuinely live my life in a pretty big bubble of happiness and positivity, and until recently I didn’t even let myself connect with or feel these ‘bad’ emotions mentioned above.

However recently, I have learned that these emotions are not bad, nor should they be ignored, they bubble up and become present to show us that something isn’t sitting right with us in our lives.

Our job is to acknowledge them, work out what the cause of the emotion is and realign ourselves to our true path, whatever that may be.

So when I woke up like this today, I had a huge desire to snap at my gorgeous husband, Kick my beautiful dog off the bed and throw a bit of an all-round tantrum and then slump further into a grumpy mood for the rest of the Sunday, an action that I knew I would regret as Monday morning dawned on me and I realised I had wasted our Sunday together in a crappy mood.

So, what’s a girl to do?

Well luckily I keep a bit of a go-to-list handy of things that help bring me back to my natural happy state (an idea I adopted from the gorgeous Melissa Ambrosini, if you’re not already following her, do yourself a favour!). I told my hubby I needed an hour to myself and went off to run a bath, listen to some music and do some yoga. At the end of the hour I wrote down 5 things I am grateful for (it can be pretty hard to stay grumpy after this exercise).

However what is REALLY important to note (and this is where the Kinesiology work comes in handy) is that before I tried to move the crappy emotions off, I connected with them.

Whilst lying in the bath I let myself feel each one angry, frustrated, agitated, annoyed and sad.

Don’t make the same mistake that I made for years where I believed that not feeling emotions, or supressing them and keeping on being ‘positive’ is the same as genuinely being happy and positive. Note-this can end up in your body expressing them as illnesses (and in my case they did!).

Suddenly it became very clear to me what the cause of them was and I now know what I need to shift & change to stop myself feeling this way right now.

Inspired action baby!

I connected with what had triggered this crap feeling, I am aware of where I am ‘off path’ and now because of this knowledge I have the power to point myself back in the right direction for me.

And guess what, after some me-time, movement and connection I feel really good and excited to start my Sunday.

And most importantly;

I can do it all from a place of love

*Photo credit unknown, but isn’t it stunning?

 

Avoid Wedding Overwhelm?

Avoid Wedding Overwhelm?Pupovac-1103

Impossible! Weddings are stressful! Well I’m here to tell you that they don’t have to be.

You can have the day of your dreams drama-free.

Now I can proudly announce that I managed to survive 18months of wedding prep without a single bridezilla or “oh my god the flowers are wrong!” moment- and yes I checked with my mother, husband and sister before I typed that (I’ll even get them to comment below to confirm it).

How?

What if I told you that there is ONE key step that gets easily forgotten in amongst all the dress, flower, and guest seating arrangements hype?

Of all the steps in a bride’s lengthy to-do-list, hitting the gym, seeking out a personal trainer or committing to a strict diet seems to be at the top of most wife-to–be lists (over a decade in the fitness industry qualifies me to make that statement)

SO MUCH emphasis gets put onto how you should look on this ultra-important day and I’m not going to lie, I trained my ass off (literally and figuratively), watched what I ate and dosed up on all the skin loving tonics, vitamins and products a girl could swallow in prep for my big day- I mean I was getting married on a tropical island, so being photographed in a bikini with my new hubby was a guarantee!

But what a lot of people may not have seen going on behind the scenes was all the INTERNAL work that I (and my hubby) were doing on ourselves individually.

I wanted to look beautiful, yes, but more importantly I wanted to handle this exciting milestone of our lives and step into the new role of wife and ‘Mrs’ with grace, ease and by being completely present in that divine moment.

The one key step to avoiding wedding overwhelm is;

To work on how you want to feel as much as you focus on how you want to look.

Do you want to feel stressed?

Overwhelmed?

Anxious?

If not, then I strongly recommend you decide how it is you want to feel and then do the INTERNAL work needed to be able to feel this way!

Now yes, our wedding was a small, intimate gathering, and you may argue that planning a ‘big’ wedding is more stressful, but I would say that every wedding, regardless of setting, numbers or scenario has the opportunity for its own overwhelm- leaving people out, people not attending, not to mention that we didn’t even see our venue until the day before, didn’t have a contingency “what if it rains plan” & did I mention we organised the entire wedding via email? I really believe it all comes down to how centred & grounded the couple can remain.

So how can you do this?

See below for my top 5 tips to helping you avoid the wedding overwhelm;

  • REMEMBER WHAT THE POINT OF THE DAY IS

For us, this was the absolute key– right from the get go we told ourselves that if we both arrived at the beach, with the rings & the celebrant there & we ended the day as husband & wife then the day had been a success! Anything else was icing on the cake.

And something really amazing happens when you embrace this mindset, all the other ‘bits & pieces’ become awesome additions, but not the be-all-and-end all of the day. Do this and watch how free your mind feels.

  • TAKE THE PRESSURE OFF YOURSELF!

Stop telling yourself you have to look the best you ever have looked, stop thinking that everything has to go perfectly, will something go differently to plan? Probably! But if you haven’t scrutinised every morsel of detail, chances are you won’t be disappointed as it won’t be different from what you expected!

Instead start waking up every day, look in the mirror & tell yourself you are beautiful (whether you believe it or not, whether it feels silly or not, say it enough & you will start to believe it I promise!)This is the internal work I’m talking about, when someone pays you compliment accept it graciously instead of disagreeing, start seeing yourself as the beautiful woman you are right now. Your Fiancé has proposed to you, as you are right now, knowing how you look right now, already thinking you are beautiful, do you really need to ‘change’ yourself to be bride ready- no!

And something really beautiful happens when you take this pressure of yourself, everything kind of just flows! The more beautiful you tell yourself you are, the more beautiful you start to look, feel and BEHAVE- you start making food choices that someone who loves themselves makes, you start exercising because you want to continue to feel beautiful- it’s amazingly simple and powerful!

Trust me this works.

  • PRACTISE BEING PRESENT

I introduced a meditation practise in the 12months leading up to our big day for two main reasons; firstly to help me avoid the overwhelm and secondly to help me stay ‘present’ on the day.

It’s an emotional day, an easy day to hit the ‘anxiety’ button in your head & I really wanted to be able to stay present, graceful & centred & I wanted to remember the day through all my senses! What I smelt, what I heard, how I felt & it’s really hard to tune into your senses if you’re all up in your head.

Start small, 5mins of quiet breathing daily and build up as you become more confident with the practise. For all the savvy meditation goddesses out there, I’d suggest some mindful meditation- practise eating and really igniting your senses throughout the meal, the more present in an active moment you can be, the more of the day you will be able to feel like this!

  • REMEMBER IT’S YOUR DAY

Regardless on the size or style of your wedding there will come a point where decisions have to be made, make them as a couple, tune into your heart and honour them. (note- this is much easier if you are doing step 3)

Everyone will have opinions, suggestions & “you really have to ______” (fill in the blank).

Thank them for their input & check in with yourself (and hubby-to-be, it’s his day too!) and then make your decision from your heart- not from a place of guilt. Your mum, sister, aunty may have already had their own day to plan and if not they may get their own, or if they don’t that’s their story, this is yours so make decisions that sit right with you. This is about you and your fiancé, you have a right to decide how the day will be true to your wishes.

If this is a challenge for you, I would strongly recommend doing some work with a Kinesiologist to help you address the feelings of guilt, worry, stress, or fear that may arise with this.

  • TRUST THE UINVERSE

Accept that however things pan out, that is just how it was meant to be for you. Are there things I would change if I could? Of course! Having my little brother there is the first thing I think of, but will he always be a big part of my married life, absolutely- so that’s really what mattered to us. (And for those who know me well, would know this was a big step for me)

Our wedding day proved to me that my belief that if I trust ‘what is meant to be, will be’ really is a beautiful way of letting go of control and going with the flow and as a result I felt like we were rewarded for handling things the way we did.

Without really focusing (or stressing) about every little detail, we allowed things to happen as they were meant to and just flow and as a result we were able to be whole-heartedly in the moment and embrace everything with all our senses ignited.

So now that you know my top tips for avoiding wedding overwhelm, I want you to start to think about how you want to feel on the day (and throughout the planning process) and put some steps in place to help you achieve this.

Got some other great tips? Share below to help inspire other Brides-to-be!

Good luck!

Beth

Wedding Day

B and G

Wedding Day

B and G beachWedding table

 

 

 

 

Happily Naked

Do you feel beautiful when you’re naked? Are you happy with your body?

To me, beauty is someone who is confident in their own skin, someone who is happy in their own unique form of beauty, someone who takes care of themselves and respects their body and accepts it just as it is.

There is no ‘one size fits all’ to being beautiful.

EVERYONE deserves to feel beautiful, EVERYONE deserves to see themselves in a positive light.

As the weather continues to warm, with Summer around the corner, the amount of clothes we are wearing become less, and being ‘happy and naked at the same time’ can present an issue for many people.

So what can you do to combat anxiety around this issue?
The answer is LOTS!! But here are my favourite 6;

 A shift in attitude
First and foremost it’s time to get serious about what thoughts are running through your mind each day. Are you kind to yourself, do you speak nicely about your body (and others bodies for that matter?) Pay attention for a day and notice what thoughts, feelings and sentences go through your mind.

Do you tell yourself you are beautiful? Do you appreciate your body for what it does each day?

OR

Do you critisise yourself? Compare yourself? judge yourself? Do you judge others? Do you only allow yourself to see one body type as beautiful? Chances are if you are a harsh critic on yourself, you are very likely also judging others in the same harsh light.
It’s no wonder so many of us suffer from body anxiety with the way we talk to ourselves!
Step 1 is to pay attention to what you say and change these beliefs to a positive one. Otherwise you will never see yourself in a positive light, regardless of any changes you physically make to your body.

 Practise being naked
That’s right, get naked at home! Spending some time each day in your house or room naked can increase your confidence, it’s like anything practise makes perfect and we are creatures of habit, our brain loves familiarity!! So you are helping train your brain into being comfortable with your naked body.

After a shower, throw on a robe or sarong and head to your room or wherever you are comfortable and hang out for a bit in the nude- moisturise, brush your teeth, listen to a song- whatever! Just don’t get dressed for at least 15mins…..
Bonus points if you can look in the mirror and highlight something you love about your body! (Baby steps Beth, baby steps! More on this later)

If that’s a bit much to start with try sleeping naked. There are HEAPS of reasons to sleep in the nude; it helps your body regulate its temperature, it assists with melatonin release (hormones required to help you sleep) to name a couple, besides any obvious benefits it could result in if you share a bed with someone! (Hello increased libido!)

 Move your body
A healthy body is a happy body, regardless of size or shape. Your body wants to move, regular movement benefits your body in so many ways and it doesn’t take long to start to noticing results, especially if you are checking yourself out naked regularly!! (Thank you step 2!) Commit to a regular exercise routine and focus on moving your body because you love it, not hate it.

 Drink that H2O
Dehydration can result in dry, bumpy, lumpy skin. Keeping yourself hydrated assists with skin tone and appearance. If cellulite is a problem, reducing your caffeine intake and increasing your water intake, as well as body brushing, massage and regular movement have all be thought to help reduce the appearance of cellulite.

 Love the Skin you’re in
Your skin is your biggest organ in the body and it’s important to take care of it! Moisturise with gentle, natural products (there is no point eating organic, healthy food only to then smoother yourself in a chemical storm of body lotion).

If you don’t really believe how important this is, step on a garlic clove first thing in the morning and notice how after a little while you can taste it (I’m serious!!) your skin absorbs what it touches so taking care on the products you use is really important.

 See a Kinesiologist or practitioner of your choice
Working with someone to find and remove any limiting self-beliefs that you may have about yourself is one of the most powerful processes you can do, and this can dramatically change the way you view yourself and behave as a result.

So, can you be happily naked this Summer?

Naked

Open-Hearted

“Freely expressing or displaying one’s warm and kindly feelings”

I am attracted to warmth and kindness, I am drawn to someone by their energy, that special something about someone that you can’t quite put into words, it’s just a feeling you get from them and I have always been compelled to voice it when I feel it.

My whole life I have always been someone who has no qualms in openly expressing whatever positive feeling, compliment, or kind thought I feel from someone regardless of whether I know them or not (negatives on the other hand have always been my challenge… more on that later).

I am that person who will tell the girl behind the counter that she has beautiful eyes, or a nice smile and even though at times I have been met with an embarrassed or shocked response it has never put me off doing it again. I have always walked away knowing that those words (regardless of how they were received at the time) had an impact, and I know that because when these moments occur I am not thinking, I’m not in my head, I am in my body and speaking completely from my heart.

I have always considered myself to be open- hearted.

One of my truly wise teachers recently said to us “if you are completely present and open hearted with your client you are giving them everything they need in that moment” it was that moment that I knew, without a shadow of a doubt, that I was following the right path…..

With many of my clients, we are working to help them speak whatever it is that is in their heart (often starting with finding out what that even is!) and I hope that through this page I can help you to discover and speak what is in yours.

Living from your heart space creates a life of love, passion, sensuality and expression and when we live life in this way it’s very hard not to be happy.

My passion in life is to help people live a passionate, sensual and expressive life, true to their own unique authentic calling.

So join me on this journey, as together we explore life as passionate, sensual, open hearted souls.

Beth