Troubleshooting 6 Common Sleep Problems

How should I clear my head of 9M+ thoughts after climbing in bed?

  • Journal to let go of all thoughts in your head (three things you are grateful for, What could you have done to make today better? How do you feel?)
  • Create and stick with a bed routine will help your mind understand it is shutting down mode.
  • Remove all technology from your room, it will let your body know this is a sanctuary and there is only two things happening here Sex and Sleep.
  • Create your calendar for the next day.

How to stop tossing and turning all night?

  • Make sure you’re only sleeping in your bed, your body might think you should be doing something else.
  • Make sure there are no lights, it should be as close to pitch black as possible.
  • You might be stressed out. Identify the three of your biggest sources of stress in your life and minimize or get rid of them.
  • Make sure you’re getting exercise during the day, your body is probably not tired enough.
  • Get a white noise machine, a fan, or meditation music so you have something to focus on.

How do I stay asleep? I wake up around 2 or 3 am and have trouble going back to sleep?

  • Remove technology from the room.
  • Make sure temperature in your room is cool about between 65-71 degree F.
  • What is waking you up? Try to remove it.
  • Get a sleep mask.
  • Get earplugs, my favorite the Hearos brand, they’re easy to wear and still allows you to hear your alarm.

I can’t seem to wake up right away, I keep hitting snooze?

  • Put your alarm where you’ll have to get up to stop it.
  • Make sure you’re staying hydrated, at least 64 ounces of water a day.
  • Make sure you’re eating enough. If you’re under-eating then it will be harder to wake up because you’ll be more fatigued.
  • Make sure you’re sleeping for long enough, 7 hours bare minimum.
  • Make sure your quality of sleep is a good as you can get it.

Why do we feel more tired if we sleep 9 hours as opposed to getting only 5 hours of sleep?

  • Sleep quality is more important than the quantity of sleep you get.
  • Numerous factors are involved.

I feel really tired all day.

  • If you have a caffeine addiction, discourage it as much as possible.
  • Make sure you are eating foods that add energy.
  • If you wake up before your alarm, just get up. Going back to sleep will make you more tired.
  • Make sure you’re staying hydrated.
  • Cut back on the alcohol before bed.
  • Don’t snooze, snoozing makes you more tired.
  • Remove all possible sounds and lights from your bedroom so they don’t worsen your sleep.

How entrepreneurs can SLEEP better with Evan Carmichael from BELIEVE

Sat down over Blab to Interview my friend Evan Carmichael, from

From Evan Carmichael,

I #Believe in entrepreneurs. Believe that what you’re doing is right. Follow your passion. Do it because you’re meant to do it. Do it to do it, not just to make money. Believe that you can achieve it. Have the confidence to know that if you think you can achieve it, you can. Believe that it will happen. Have the conviction to follow through. Trust that if you see only darkness around you, there is light at the end of the tunnel. I believe in entrepreneurs. It’s why I made this channel. I believe in you. Make something remarkable happen. Believe.

Evan Carmichael Sleep Hacks


One scientifically Proven Way to Sleep Faster

Take a cold shower


No way… it will wake me up not put me to sleep.

You can definitly use cold showers in the AM ot wake up, however it also works for improving your sleep.

…read on

Your body temperature plays a big role in getting a good night’s rest. If you’re going to have a shower before bed, make it a cold one. When we take a warm shower close to bed, we raise our body temperature, which naturally falls around 10 p.m. You simply can’t get to sleep as easily if your body temperature is too warm.

According to David Randall the author of Dreamland: Adventures in the Strange Science of Sleep. One study by researchers in France, found that subjects fell asleep faster and had a better overall quality of sleep following behaviors that cooled the body, such as taking a cold shower right before bed.

Other crazy benefits about cold showers:

They reduce stress

Along with increasing your adaptation to stressful situations, they will lower levels of uric acid, and boost levels of Glutathione in your blood – making you less stressed in general.

They promote fat burning

there are two types of fat in your body. Brown fat & white fat. White fat is bad. It’s the body fat that we all hate so much. Brown fat is good. It’s function is to generate heat and keep your body warm..

Tim Ferris is also noted in his book, The Four Hour Body, that taking ice baths was an amazing way to promote weight loss. The next level for any cold shower veterans.

Cold showers strengthen immunity and circulation

Cold showers improve circulation by means of sending blood down to your organs to keep them warm. This stimulation of the circulatory system is great for your overall cardiovascular health.

Cold showers give you attractive hair and skin

According to certified Dermatologist Jessica Krant, ice cold water can help our skin by preventing it from losing too many natural oils. And your hair gets the same benefit.

So let me know if you’re ready to take a 21 day cold shower challenge below.  Cold showers in the AM and PM.

What to Know When Buying a New Mattress Confession of a Sleep Consultant

Have you recently changed your bed sheets only to discover it looks like this?

If it does look like this picture it might be time to go look at a couple of mattresses.

I have seen the tension on faces when they come in to look for a mattress. Even though they are coming in because there is tension elsewhere like the neck, shoulders or lower back, the very thought of narrowing down to one bed out of at least 40 displayed in a store seems a stressful task.

They also do not like the idea of working with a sales person. There are ways to make this very important purchase less of a grudge buy and more of a mission to find the best possible sleep without breaking the bank.

Technology has advanced in the bedding world as well. Individuals seem to be remiss of this. Their first instinct is to come into a store, pat a bed, look at the price, haggle and go look elsewhere.

However, what are they really looking for?

The facts:

  • We know to help you on your journey.
  • We know that humans spend 1/3 of their lives in bed trying to accomplish full stages of the sleep cycle so their bodies regenerate accordingly and they wake up feeling refreshed.
  • We know that in a year of sleeping on a mattress without a water barrier, dust mite barrier and allergen barrier, a human will shed 5lbs-7lbs of dead skin cells as well as sweat into the foams laying on top of the coils you are counting on for support.

Ever seen a mattress sag?


Or have a trough? As sweat bleeds down onto the foams of your mattress it causes them to oxidize, therefore wearing down at a much higher rate.



Losing money

There went your budget saving purchase. All because you did not want to have a dialogue with the Sales Professional who is trained to not only find you a set that best supports your spinal alignment, but also find you added comfort where you need it.

Those banks

In addition to custom fitting you to a sleep system, most reputable companies (this is where you have to do your research and read consumer reports), absorb the financing costs and offer you 0% financing with terms contingent on the purchase amount—it is not up to the Sales Professional, it us up to the banks—so that you have peace of mind with one of the most important purchases you make every ten years.

Inner spring vs memory foam?

Spring vs foam

When comparing memory foam and innerspring mattresses, you should focus on which is better suited for your needs and preferences. With the memory foam craze still going strong, and advancements like gel memory foam pushing the technology further, some sleepers wonder if they should make the switch from their innerspring mattress.

Spring - Foam

Many consumers read about memory foam mattresses and fear that they’re not getting the right amount of comfort and support from their innerspring mattress. While it’s true that memory foam and gel memory foam mattresses have benefits that innerspring mattresses do not, mainly higher degrees of pressure relief and a longer average lifespan, innerspring mattresses are still very capable and remain the industry standard.

Walk into a reputable bedding store and have a conversation with your Sales Professional! We are always excited to share what we know on the most innovative, supportive, and comfortable sleep solutions available! If you find that one Sales Professional is not asking many questions regarding your current sleep situation, or they are just pushy about certain products without explaining why then that is not the best person to work with and give someone else a chance.

When you wake up feeling ready to tackle on the world, you will realize that working with someone was the best decision you made.

Written by Veronica Gonzalez, she has worked as a Sleep Consultant with one of the most reputable bedding retailers in the world.

Click to Tweet: What to Know When Buying a New Mattress Confession of a Sleep Consultant

What are Neil Patel Co-Founder of Crazy Egg and Hello Bar Sleep Hacks?

Neil Patel Sleep Hacks

  • Force yourself to stop working.

Neil Patel is the co-founder of Crazy Egg and Hello Bar. He helps companies like Amazon, NBC, GM, HP and Viacom grow their revenue. The Wall Street Journal calls him a top influencer on the web, Forbes says he is one of the top 10 online marketers, and Entrepreneur Magazine says he created one of the 100 most brilliant companies in the world. He was recognized as a top 100 entrepreneur under the age of 30 by President Obama and one of the top 100 entrepreneurs under the age of 35 by the United Nations. Neil has also been awarded Congressional Recognition from the United States House of Representatives. (from

What is your sleep cycle like?

I usually go to be at 11 pm and I wake up anywhere from 5:30 am to 7 am.

As an entrepreneur with crazy schedule how do you manage to get enough sleep at night?

I just unplug. I force myself to stop working or else I would never get any sleep.

Do you have a ritual before going to bed?

I answer my emails and then I go to bed.

Can we get a picture of your bedroom?

Neil patel

Click to Tweet: Here is Neil Patel co-founder of Crazy Egg and Hello Bar Sleep Hacks!

Checklist to Create a Sleep-Conducive Lifestyle

  • Drink at least a half gallon (2L) of water a day (8 x 8 ounces)
  • Stay active, exercise at least four days a week, and sit for less than eight hours a day
  • Stop drinking caffeine after 12 pm
  • Don’t have alcohol within four hours of going to sleep
  • Remove as many stressors as possible from your life
  • Get rid of, or cover, any lights in your bedroom so that they’re not shining while you’re asleep

Download checklist to Create a Sleep-Conducive Lifestyle

Click to Tweet: Checklist to Create a Sleep-Conducive Lifestyle

What are Top Business Coach Jaime Masters Sleep Hacks?

Jaime Master (Tardy) is a business coach, podcaster of Eventual Millionaire, and mentor. She interviews business owners with one million dollar net worths or higher, every single week, to learn about their action tips, advice, and stories to help you build your income to seven figures. She has interviewed best-selling authors like Guy Kawasaki, Tim Ferriss, Seth Godin, Andrew Warner, Pat Flynn, and more.

Jaime Masters Sleep Hacks

  • Go to bed early enough
  • Guided meditation

What is your usual sleep cycle?

I usually go to be at 11 pm. Depending on the day I usually wake up at around 7 am.

As an entrepreneur with a crazy schedule, how do you manage to get enough sleep at night?

I go to bed early enough 🙂

Do you have a ritual before going to bed?

Shower – skincare routine – read – put on a guided meditation and set my alarm. Then sleep! 🙂

Can we get a picture of your bedroom?

Jaime MastersClick to Tweet: What are Top Business Coach Jaime Masters’ Sleep Hacks?

What are Neville Medhora Kopywriting Sumo Sleep Hacks?

Neville’s Sleep Hacks

  • Earplugs
Neville Medhora is the creator of Kopywriting Kourse, which teaches entrepreneurs how to write great copy.

What is your usual sleep cycle?

I usually go to bed between 11 pm and 1 am and I usually wake up between 7 am and 9 am….. However there are some days when I definitely need a lot more sleep, and if I don’t have any impending appointments I’ll sleep till 11 am.

As an entrepreneur with a crazy schedule, how do you manage to get enough sleep at night?

I always plan ahead with my to-do list, ( and if I do the work through the day I’m usually finished by night time.

Neville do you have a ritual before going to bed?

80% of the time I floss, brush my teeth, put lotion on my face, then try to read at least a small bit of a physical book before falling asleep.  About 60% of the time I play a bit of piano before bed also.
Oh btw……like 70% of the time I sleep I wear ear plugs.  SUPER helps me sleep and STAY asleep for waaayyyy longer! Especially useful since I live inside the city.
I also use them to work:
One of my favorite, easiest, and cheapest sleep hacks.  Try the “Hearos” brand ear plugs, they’re soft and comfy and block hella noise (but you can still hear your iPhone alarm just fine)!

Can we get a picture of your bedroom?


Now that’s a KILLER room!

Click to Tweet: What are Neville Medhora Kopy Writing Sumo Sleep Hacks? Good stuff here!

Sleep Deprivation Is Killing You, Your Career, and Business Here are Two Ways to Stop Being a Work Zombie

What is a Work Zombie?

Someone who is overworked, doesn’t get enough sleep due to stress, keeps on drinking coffee to stay awake (stimulant), has a bad diet, poor exercise habits, and a restless mind.

If you are a work Zombie, no worries we got something for you.


Step 1. Recognize you are a work Zombie.
Step 2. Do something about it.

Two Ways to stop being a Work Zombie?

1. Schedule a bedtime

YES! Make time for sleep. When it comes to bedtime and sleep many of us fall into a pattern of squeezing sleep in around other commitments during the working week, then trying to catch up on our days off. Nevertheless, evidence shows that having a more consistent, stable sleep schedule is usually more efficient at creating a satisfying sleep.

You may say this isn’t possible for you with social events, kids, outing with the friends and work deadlines certainly make it more challenging. However, we often have more control over our time than we believe we do. Why not attempt to put sleep as a priority for a week or two, over other demands on your time, and see what impact it has on how you feel during the day?

According to Professor Espie: “Habit is a powerful thing – especially when it comes to sleep. The best evidence suggests that having a stable, consistent sleep schedule – going to bed each night and getting up each morning at the same time – is effective at producing satisfying, efficient sleep”.


The hard part is being consistent and sticking to it! It will probably challenging to stick to your new sleep window seven days a week. So don’t worry about being perfect and try as many days in a row as possible. As little as four days a week is sure to have a positive impact.

2. Reserve your bedroom for S & S ONLY!


The only things allowed in your bedrooms should be sleep and sex (or cuddling =) ). Our bedrooms are meant to be a place of rest and sleeping together. But in recent days, they have been overrun by electronics – cell phones, and laptops.

All these electronic devices affect our rest in two ways. Their screens create a lot of “blue light” a visible light with moderately short wavelengths. It is known defeat our natural sleep hormones. Also, what we do with them such as responding to emails, looking at social media, watch movies, or play games – keep us alert and engaged which is the opposite of what we need to be doing…


Professor Colin Espie explains that “for both of these reasons you should ideally make your bedroom a device exclusion zone”. Easier said then done I know. Nevertheless, If you need to use your cell phone as an alarm clock, be sure to switch it to airplane mode as soon as you enter your bedroom. Practicing turning your phone to airplane mode will discourage you from using it for anything else.

If you can make it happen and protect your bedroom, you are more likely to fall asleep faster each night, as your brain develops an ever-stronger association between that environment and sleep.

Click to Tweet: Sleep Deprivation Is Killing You, Your Career and Business Here are Two Ways to Stop Being a Work Zombie.