TCOY = Take Care of You

Photo courtesy of Duane Hallock

Sleep Matters
  "The moon is a friend for the lonesome to talk to." Carl Sandberg

In an effort to enlighten others about the power of sleep, l researched and compiled information then facilitated several classes on the subject. Through my research, I learned that the majority of people today are living a life of debt - sleep debt.

The CDC (Center for Disease Control) considers Sleep Deprivation an epidemic. I found this surprising and believe it should be a "wake up call" for our well-being.

There are some very basic needs all humans must have to survive; sleep, though greatly overlooked, falls just behind air and water.  

It is no surprise that exhaustion is today's number one health complaint.  Who hasn't wished for more hours in the day to get everything done?  We fill our calendars with things to do and see sleep as a luxury so we cut back on it in order to fit everything else into our schedule.    

Continuous neglect of sleep has a high price tag.  The physical, psychological and emotional consequences will eventually surface.  Studies have proven that symptoms of sleep deprivation are similar to that of being intoxicated, which include poor judgment, delayed reactions, brain fog and emotional sensitivity.
Sleep rejuvenates the body and the brain utilizes this time to compartmentalize and process the daily intake of content which is crucial to well-being.  The phrase, "take some time and sleep on it", is excellent advice. Without sleep, the shadows in the dark of night make objects appear larger and more strange than they are.  Our mind can either rest after the busy day or torment us by replaying worrisome thoughts.

Following are a few suggestions to aid in your sleep.  

First, be mindful of what you are eating and drinking.  Caffeine is a stimulant and can stay in your system up to seven hours.  Alcohol may initially relax and take you to a sleep state; however, it creates havoc on the sleep cycle by limiting the deep REM sleep, thus leaving you groggy upon awakening.  Avoid acidic and spicy foods as they can cause heartburn during the night.

Next, develop a nightly bedtime routine.  Consider setting a pre-bedtime alarm on your smart phone to remind you to begin your bedtime routine thirty minutes prior to your actual bedtime.  Although this may sound silly or insignificant, I, personally, have found this beneficial because I would always do “just one more thing" and minutes often turned into an hour.

Disconnect from technology an hour before bed.  The blue light from our devices is “short-wavelength-enriched,” meaning it has a higher concentration of blue light than natural light. Blue light affects levels of the sleep-inducing hormone melatonin more than any other wavelength.  In short, it's keeping your brain awake.

Make your bedroom a haven for sleep by keeping the temperature around 66-68 degrees, use soft lighting, add essential oils (lavender is very calming) into a diffuser, invest in quality bedding such as high thread count sheets, quality pillows, foam mattress topper or quality mattress.

Keep a note pad or journal beside your bed and do a "brain dump" of thoughts that linger and tend to rob you of sleep.  Consider relaxing through prayer, meditation, read or listen to soft, soothing music or simply focus on some slow, deep breathing as you let go and release anxiety.

If you have a wearable device, such as a Garmin or FitBit, wear it to bed and note your sleep cycle from the app sleep chart. Keeping a sleep journal with notes of stress, diet, exercise and hours of sleep can provide great insight. 

There are four stages in the sleep cycle. When sleep is constantly interrupted and if you are getting less than two hours of REM (deep sleep) sleep per night, you are likely to awaken groggy even if you have been in bed for eight hours.

The absolute best way to improve your sleep is to make it a priority!  Remember to: 
  • Stick to a sleep schedule
  • Practice a relaxing bedtime ritual
  • Be active - exercise, stretch daily
  • Turn off electronics one hour prior to bedtime
  • Evaluate your bedroom to ensure ideal temperature, sound and light
  • Comfortable bedding: sheets, mattress and pillows
  • Beware of hidden sleep stealers such as alcohol and caffeine
Until next month, sleep well and remember to:
TCOY = Take Care of You
Coach Lucy

                      TCOY recommendations:              

Tunes            Bad Moon On The Rise - CCR
Book             Sleep Revolution - Adrianne Huffington 
Movie           Shuffle (lots of twists and turns)

TCOY Tidbits...


Laugh and the world laughs with you, snore and you sleep alone.

- Anthony Burgess

Sleep is the best meditation.

- Dalai Lama


I love sleepMy life has the tendency to fall apart when I'm awakeyou know?

 - Ernest Hemingway 

Early to bed and early to rise makes a man healthy, wealthy and wise.

- Benjamin Franklin


To think bad thoughts is really the easiest thing in the world. If you leave your mind to itself it will spiral down into ever increasing unhappiness. To think good thoughts, however, requires effort. This is one of the things that discipline - training - is about.

- James Clavell


Strength from Scripture: 


Come to me & I will give you rest

Matthew 11:28

I lay down and slept.

Psalm 3:5

  Find the Joy in the Journey

My monthly stories are simple reminders that every day provides choices and opportunities to learn and apply life lessons.  

Life is what we make it.  Be the change you want to see in the world.

If this newsletter made an impact on you, pay it forward and encourage others to subscribe
Visit and subscribe via my website.  Click the Motivation tab, enter name and email. My newsletters are sent out monthly.

Life is short; learn to dance in the rain and realize, perfection isn't sustainable so do the best you can with what you have.  

Live, love & laugh. Cyber hugs!

Coach Lucy

              TAKE CARE OF YOU 

The TCOY Wellness Experience:  Warrior Training  - provides a highly engaging guide and mentoring for sustainable wellness. 

Available for Speaking Engagements

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                                                          COACH   LUCY

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                                                 Photo by Diana Foster ~ The Studio 56

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