Air, water, food, and sleep; these are the four essential elements that literally keep us alive. Most of us don’t have a problem getting enough air or food or water, but a lack of sleep is a problem that so many people struggle with. So, today’s episode is dedicated to this vital, yet too often neglected, part of our lives; we’re going to help you get better sleep! In order to make sure you get enough sleep, you need to learn to set boundaries for yourself. For example, not scrolling on your phone before bed, allocating specific times for watching TV, and deciding on a non-negotiable bedtime that ensures you get the hours of rest that you need. There are also numerous other sleep improvement tips that Kelly and Megan have to share, some from their own personal experience, and some from research that they have done. Sleep contributes hugely to quality of life, so if you are someone who struggles to sleep, don’t miss this episode! 

Key Points From This Episode:

• Kelly and her daughters’ experiences of insomnia.
• Megan describes her relationship with sleep. 
• How Kelly has been training herself to wake up later in the mornings.
• Why Kelly always has her phone in her bedroom while she sleeps, and reasons she knows this is not good for her quality of sleep.
• The bad morning habit that Megan has adopted.
• Why you should say no to screens of all types before bed.
• Examples of ways to develop healthy habits around watching TV.
• Products which help Kelly and her husband fall asleep.
• Benefits of valerian root. 
• Types of noises which can be very helpful for falling asleep, and types of noises which are likely to keep you awake.
• Although Megan and Kelly aren’t good at it, journaling is a practice that can positively impact your sleep patterns.
• Effective ways to release tension that builds up throughout the day, and how this will improve your sleep.
• The multitude of reasons that sleep is important (on top of literally keeping us alive!).
• Apps which make meditation accessible, and how meditation impacts sleep.
• Examples of visualization techniques which can help with falling asleep.
• Don’t ingest sugar and caffeine before you go to bed!
• How keeping your bed a sacred space just for restful activities can improve your sleeping habits.
• Having a set bedtime is not a practice that is only beneficial for children.
• The importance of being able to set boundaries for yourself, and with other people.
• How Kelly feels when she gets less than six hours of sleep, and how she deals with it.
• Sleep tracking apps, and how they can help you sleep better.
• How food and medication can impact your sleep.

Links Mentioned in Today’s Episode:

Headspace

Calm

Pillow

Kelly Castillo

Megan Block

She's A Full On Monet

She's A Full On Monet on Twitter

She’s A Full On Monet on Instagram

Tweetables:

“It doesn't matter what the sound is. If it's something that you are used to hearing every night, it just becomes your natural sound machine. It’s weird how quiet the world is when you don't have something you're used to just listening to every night like that.” — Megan Block [0:24:46]

“I am about writing your to-do list, or things that are in your head for the next day, the night before. It is something that is therapeutic, and gets your mind off your mind and onto pap