Sleep

Your Relationship Depends on Your Bedtime
Health  ·  Sleep
The Simple Power of Natural Sleep Solutions

The Simple Power of Natural Sleep Solutions

I’ve got to share something fascinating with you – some of the most effective sleep aids have been hiding in plain sight in our grocery stores!

I remember back in 2010 when we first reported on tart cherry juice as a natural sleep aid on our radio show. At the time, you practically needed a treasure map to find it in stores!

The research was compelling.

The European Journal of Nutrition found that tart cherries contain natural anti-inflammatory properties and high concentrations of melatonin. Fast-forward to today and sales have surged as more people discover this natural sleep solution.

But here’s the catch (there’s always a catch, right?): Avoid varieties with added sugar when choosing tart cherry juice. Yes, it might be a bit harder to swallow, but that’s a good sign – if it goes down too smoothly, you might miss out on the benefits!

And speaking of natural solutions, let me share another discovery that’s become part of my wind-down routine: chamomile tea with honey.

According to sleep expert Sandy Margo, chamomile is a mild natural tranquilizer. Add a touch of honey, and you’re giving your brain a signal to power down, as glucose helps shut off orexin, a chemical that keeps us alert.

Your Action Steps For Better Sleep Tonight:

·      Stick to a consistent sleep schedule (even on weekends!)

·      Exercise in the morning

·      Cut off caffeine by noon

·      Consider a relaxing evening ritual: perhaps an Epsom salt bath with lavender

·      Try a cup of chamomile tea with honey before bed

·      Keep your bedroom cool and dark

Join me for my Transformation Tuesday weekly calls CLICK THE LINK https://tesh.com/tuesday to unlock the secrets to a longer life, better sleep, and sharper memory! These calls are designed to be a quick boost of powerful information each week to help you make powerful changes to enhance your life! Join me each week and transform your health and your life! Let’s do this together!
February 24, 2025

Strict Bedtimes Produce Weight Loss
Health  ·  Life Hacks  ·  Sleep
Is Poor Sleep Aging You Prematurely?

Is Poor Sleep Aging You Prematurely?

Remember when we used to wear our lack of sleep like a badge of honor? “Sleep is for the weak,” we’d say, powering through with another cup of coffee.

Well, it turns out we couldn’t have been more wrong.

Recent studies from Stockholm University have shown that not getting enough sleep can make us feel 5 to 10 years older than we actually are. Imagine that – just by improving our sleep, we could feel years younger!

But it’s not just about feeling younger. Good sleep is linked to living longer, lower rates of dementia, less depression, and positive traits like optimism, hope, and resilience. It’s the foundation of our physical and mental well-being.

Here’s something fascinating: People who feel younger than their actual age have more gray matter in their brains and score younger in tests of brain aging. It’s as if good sleep gives our brains a nightly spa treatment!

By prioritizing sleep, we can transform our lives. We can be more effective at work, kinder in our relationships, and even more successful in our fitness goals.

Weekly Challenge:

Here are three steps to help you start prioritizing sleep:

·      Set a consistent bedtime and wake-up time, even on weekends. Aim for 7-9 hours of sleep each night.

·      Create a relaxing bedtime routine. This could include reading a book, light stretching, or meditation for 15-30 minutes before sleep.

·      Make your bedroom a sleep sanctuary. Remove electronic devices, ensure the room is dark and cool, and invest in comfortable bedding.

Remember, small changes can lead to significant improvements. Let’s make this the week we reclaim our sleep and rejuvenate our lives!

Join me for my Transformation Tuesday weekly calls CLICK THE LINK https://tesh.com/tuesday to unlock the secrets to a longer life, better sleep, and sharper memory! These calls are designed to be a quick boost of powerful information each week to help you make powerful changes to enhance your life! Join me each week and transform your health and your life! Let’s do this together!
February 10, 2025

Sleeping in this position will not only help your back feel better - it can reduce your risk of Alzheimer’s disease
Health  ·  Life Hacks  ·  Sleep
The Sleep Solution You’ve Been Dreaming Of!

Do you toss and turn at night, desperately seeking that elusive good night’s sleep? Well, I’ve got news for you: The answer might not be in your medicine cabinet, but in your walking shoes!

Here’s the scoop: While many of us reach for over-the-counter sleeping pills when insomnia strikes, the American Academy of Sleep Medicine warns that these quick fixes might leave you feeling even MORE tired the next day. Why?

Because they often contain antihistamines, which can lead to daytime drowsiness.

But don’t worry, there’s a better way – backed by science!

Walk Your Way to Better Sleep

Research published in the Journal of Sleep Research found something remarkable: Insomniacs who got just 30 minutes of moderate-intensity exercise fell asleep faster and slept longer than those who didn’t exercise.

So, how does exercise work its magic on our sleep?

It’s all about helping your brain regulate your internal clock. A good workout leaves you naturally drowsy at bedtime – just as nature intended. Plus, exercise is a fantastic stress-buster, melting away the anxiety that often keeps us staring at the ceiling at night.

Regular exercise also helps build stronger muscles, making it easier to breathe as you sleep. It’s like your body’s own natural sleep aid!

Your Sleep Challenge:

Here’s what I want you to try this week:

Take a 30-minute walk or do your favorite moderate exercise.

Aim to do this at least three times before our next Midweek Recharge.

Pay attention to how you feel at bedtime and when you wake up.

Remember, consistency is key. You might not see results overnight (pun intended!), but stick with it. Your body and mind will thank you!

Join me for my Transformation Tuesday weekly calls CLICK THE LINK https://tesh.com/tuesday to unlock the secrets to a longer life, better sleep, and sharper memory! These calls are designed to be a quick boost of powerful information each week to help you make powerful changes to enhance your life! Join me each week and transform your health and your life! Let’s do this together!

December 30, 2024

Better Sleep and Better Brainpower!
Health  ·  Life Hacks  ·  Sleep
The Hidden Dangers of the Snooze Button (and why I had to stop pushing it)
Sleep expert Dr. Neil Stanley has told me in interviews on my radio show that  every time we hear an alarm go off while we’re sleeping, it triggers our body’s “fight or flight response,” which means the next thing that happens is that our body is flooded with cortisol – the stress hormone. Dr. Stanley says that’s not usually a big deal if you actually wake up and start your day……But he says if we hit “snooze” and drift back to sleep, then what happens is that we guarantee ANOTHER jolt of cortisol in 9 minutes! And then after a while, when we keep doing this over and over again, there’s so much of that stress hormone that it ends up  damaging cells and that, he says, increases our risk of depression! All of this from the snooze alarm…YIKES. So this is why sleep experts pretty much all agree that you and I need to set our  alarm for the exact time we want to wake up, and then always get up at that time.      And yes, I know it’s easy to say. It’s harder to pull off every morning. Just so you know, I get up at 5am each morning, even on the weekends. But it takes the alarm on my watch plus an  alarm clock that I put all the way across the room to get me out of the bed.  I used to get up at 8 but I always felt like I was playing catchup for the rest of the day. By the way, one of the things that really helps me get going in the morning is preparing everything that I need to start the day. So I lay out my clothes right beside the bed. I put my sneakers at the bedroom door. I even prepare the coffee machine the night before so I all I have to do is flip the switch. My goal is to eliminate any barriers to my 5 o’clock morning. And one more thing: I try very hard not to scroll through the news headlines on my phone until I’ve read 10 pages in a self help book that’s on the kindle on my phone. I just randomly pick one book. This morning it was the book, ‘Winning’ by fitness trainer Tim Grover.  Even if you don’t have a book on your phone you can go to the website ‘Goodreads’ and find amazing passages from self help books….including the Bible, by the way. Bottom line: We should probably wean ourselves off the snooze button because now there’s science to support the reasons.

Want to start living your BEST CHAPTER yet? GET MY NEW FREE HANDBOOK HERE  https://tesh.com/your-best-chapter-lp  and get ready to live your best life after 55! My new “YOUR BEST CHAPTER” handbook will help you unlock your purpose, vitality and joy after 55! 

December 3, 2024

The Sweet Spot For Sleep
Health  ·  Sleep
Here’s why I now use a sleep mask….and maybe you should too!

Research has shown that even relatively dim light when we sleep – the equivalent of a hallway light – can have surprisingly profound effects on our brain health. 

According to Northwestern University’s School of Medicine, light at night signals danger to the brain because the brain isn’t expecting it. That increases the brain’s autonomic “fight-or-flight” system, which makes it harder to go into deep sleep. 

But the solution is simple. Get an eye mask. According to the journal Sleep, after just two nights of wearing an eye mask to bed, study subjects showed improvements in learning, reaction time, and the ability to learn new motor skills – like learning a new sport, or an instrument. All those improvements were linked to an increase in slow-wave sleep – which is the most restorative kind of sleep. And being in near-total darkness, because of an eye mask, promotes that slow-wave sleep! It helps the brain restore and renew itself during rest.

It takes a few nights to get used to the sleep mask but what a difference! Make sure you get one with indentations for your eyes, so the mask is not pressing on your eyelashes.

Want to start living your BEST CHAPTER yet? GET MY NEW FREE HANDBOOK HERE  https://tesh.com/your-best-chapter-lp  and get ready to live your best life after 55! My new “YOUR BEST CHAPTER” handbook will help you unlock your purpose, vitality and joy after 55! 

November 5, 2024