Get enough sleep 

This is may sound like a no-brainer, but getting enough restful sleep is crucial for your overall health and well-being. Aim for at least 7-8 hours of sleep each night.

Before you say, “Denise, I can get by on just 5-6 hours a day,” understand this: A body that lacks at least seven hours of a restful night is sleep-deprived and no different than an drugged-up, alcohol-fueled junkie.

Oh yes, I wrote that. Sleep deprivation is serious business.

The effect of sleep deprivation is no different than someone who is drunk from alcohol. Your body and mind are impaired. It is only a matter of time before something or someone (meaning you), crashes.

And here are some of the many impacts of sleep deprivation:

• Decreased cognitive function (for example – impaired memory and decision-making skills)
• Moodiness and overall irritability – everything and everyone is getting on your last nerve.
• Compromised immune system
  • easily prone to get sick 
  • stay sick longer if you don’t have enough rest
  • cuts and wounds take longer to heal
  • susceptible to diabetes, obesity, depression, amongst other illnesses
  • Linkages to neurodegenerative diseases like dementia or Alzheimer’s disease.  

How to improve your sleep quality 

You don’t have to find yourself pacing the floors each night due to insomnia. Today, you have resources to get the sleep that your body deserves. Here are some tips to improve your sleep quality:

Enhance your sleep hygiene routine

• Sleep in a completely dark room. This will help your body to naturally create melatonin, the hormone that helps promote sleep.
• Sleep in a slightly cool environment with comfy sheets (look for high thread count of a minimum of 400).
• Kick out the electronic devices from your room. Notifications and buzzing noises in your ear keep your mind focused on anything but getting in those zzzs.
• Refer to the Sleep Foundation for more tips.

There are numerous smart wearable devices to help track and monitor the quality of your sleep. It will help you to create goals and asses the quality of your sleep throughout the night. 

I use an Apple Watch, however there are other devices like the Oura ring, Apollo or Whoop.

Consider participating in a sleep study

Eat a healthy diet:

I am not a health coach, rather than a trauma-informed life coach. However, in my prior career as a medical exercise specialist, I encouraged clients to eat a well-balanced diet with plenty of fruits, vegetables, lean proteins, and healthy fats.

A balance and healthy diet can help improve ones energy level and overall health.

Speaking about diets: I do not have a specific health or diet plan. In fact, I don’t believe in diets. Diets imply restriction. 

I encourage you and all of my clients to make the shift towards Intuitive Eating. This is where your body, guides you towards the foods that sustain you. 

If anything, I would encourage you to not eat processed foods, especially cured foods like bacon and sausage as they have been linked to health risks such as heart disease, stroke, Type 2 diabetes, certain types of cancer and dementia.

Exercise regularly

To maintain sanity, leaders like yourself need to unplug from the grind of running their businesses. Regular exercise is important for maintaining good physical health and can also improve your mood and reduce stress.

Put away the laptop and put on some shoes and go for a walk. Spend time away from the office. 

Want to create better connections with your work associates? Try exercise! Regular exercise with others helps to build great connections and relationships.

Exercise ideas

From yoga, to running, soccer or even walking around your neighborhood are all viable options. Find something and stick to it. All you need is 20-30 minutes of moderate-intensity exercise most days out of the week.

New to exercise or trying to reboot an exercise routine? Here are some ways that you can make your exercise easier.

Succeed with your exercise routine by removing the obstacles

The reason why people quit an exercise routine early is because of obstacles. If you want to start and maintain an exercise activity make sure that it is:

• is inexpensive 
• be held accountable
• easy to learn
• you can fit into your daily routine 

Manage stress:

Stress can have a negative impact on your overall well-being. And the cost of stress is high: decreased productivity, memory loss, insomnia and anxiety, just to name a few costs. 

If you want to grow a business that works, it needs a healthy leader that is managing their stress level. 

Find healthy ways to manage stress, such as meditation, yoga, or deep breathing exercises. Here are some more tips to help you improve your self-care routine.