tracythesleepcoach
Tracy Hannigan
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Adult Sleep Coach | Message me on Insta for a free call @tracythesleepcoach
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Want consistent sleep? Start your day with consistency!
I know, it's boring. And some people thing it's an old wives tale. But it's based on the evidence.
My start is what is best for me. It revs my body and mind up to make the most of the day. And making the most of my day, managing my stress well, accomplishing things that are important to me - these things help me sleep more deeply.
Even when I wake up at 3am because I'm stressed out....when it's time for my day to start, I start it.
Don't get into this 'bedrotting' habit of laying there, having breakfast there, napping there, reading there, working there.
Get up. Leave the night behind. Start your day strong as you can.
#mentalhealthrecovery #anxietyrecovery #cantsleep #tiktokpoll
I know, it's boring. And some people thing it's an old wives tale. But it's based on the evidence.
My start is what is best for me. It revs my body and mind up to make the most of the day. And making the most of my day, managing my stress well, accomplishing things that are important to me - these things help me sleep more deeply.
Even when I wake up at 3am because I'm stressed out....when it's time for my day to start, I start it.
Don't get into this 'bedrotting' habit of laying there, having breakfast there, napping there, reading there, working there.
Get up. Leave the night behind. Start your day strong as you can.
#mentalhealthrecovery #anxietyrecovery #cantsleep #tiktokpoll
It is rare but sometimes I too have iffy sleep. What is the number one thing I bear in mind when this is happening?
It's temporary and I will sleep normally again - and I don't worry about it - and that leads to sleeping normally again.
The number one thing that people do which perpetuates sleeping problems is worrying about the sleeping problems themselves.
The most important model for understanding insomnia is exactly this: something will happen, which precipitates a bout of sleeplessness (precipitating factors).
Some people are more prone to developing both acute and longer term sleeping problems because of other conditions or mindsets or traits (predisposing factors).
When a short term bout of sleeplessness strikes, those people may be more likely to worry not only about what's going on in their life - but they may begin to perseverate about the sleeping problem itself.
Voila, we now have the vicious circle of insomnia.
How do you step out of the whirlwind? DM me and I'll get you started!
#sleepsounds #sleeprecovery #sleepanxiety #insomniarecovery #sleepbetter #sleepexpert #anxietyhelp #sleeptraining #sleeptherapist
It's temporary and I will sleep normally again - and I don't worry about it - and that leads to sleeping normally again.
The number one thing that people do which perpetuates sleeping problems is worrying about the sleeping problems themselves.
The most important model for understanding insomnia is exactly this: something will happen, which precipitates a bout of sleeplessness (precipitating factors).
Some people are more prone to developing both acute and longer term sleeping problems because of other conditions or mindsets or traits (predisposing factors).
When a short term bout of sleeplessness strikes, those people may be more likely to worry not only about what's going on in their life - but they may begin to perseverate about the sleeping problem itself.
Voila, we now have the vicious circle of insomnia.
How do you step out of the whirlwind? DM me and I'll get you started!
#sleepsounds #sleeprecovery #sleepanxiety #insomniarecovery #sleepbetter #sleepexpert #anxietyhelp #sleeptraining #sleeptherapist
Can exercise at night hurt your sleep?
There's only one answer. Maybe.
Individual variability plays a key part in people's sensitivity to exercise in the evening.
Intense workouts stress the body, which can release stress hormones to help with 'adapting' to the challenge it's been given. The body may not know if it's having fun (we hope you're having fun with your workout) or if it's being chased by a bear. These stress hormones can keep you awake.
Additionally, intense exercise can delay melatonin onset. Why? We aren't supposed to really be sleeping and exercising at the same time, and typically we slow down as the evening wanes. Adding in a HIIT session can keep some people awake.
Finally, exercise can raise our body temperatures. This can be helpful for some, as the body cools off it can make sleep a bit easier. But for some, it creates more difficulty with sleep.
Don't give up on exercise - and be sure you're happy enough with it to dance like a zany! But pay attention to the timing of your exercise if you're concerned about the impact it might have on your sleep. If you want to exercise at night, consider slower moving and more gentle activities such as yoga, tai chi or a mobility routine.
#sleeprecovery #sleepanxiety #sleepbetter #sleepexpert
There's only one answer. Maybe.
Individual variability plays a key part in people's sensitivity to exercise in the evening.
Intense workouts stress the body, which can release stress hormones to help with 'adapting' to the challenge it's been given. The body may not know if it's having fun (we hope you're having fun with your workout) or if it's being chased by a bear. These stress hormones can keep you awake.
Additionally, intense exercise can delay melatonin onset. Why? We aren't supposed to really be sleeping and exercising at the same time, and typically we slow down as the evening wanes. Adding in a HIIT session can keep some people awake.
Finally, exercise can raise our body temperatures. This can be helpful for some, as the body cools off it can make sleep a bit easier. But for some, it creates more difficulty with sleep.
Don't give up on exercise - and be sure you're happy enough with it to dance like a zany! But pay attention to the timing of your exercise if you're concerned about the impact it might have on your sleep. If you want to exercise at night, consider slower moving and more gentle activities such as yoga, tai chi or a mobility routine.
#sleeprecovery #sleepanxiety #sleepbetter #sleepexpert