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By Dr Carla Brion

How many times a day do you moan and groan because you are too tired or too stressed or BOTH? If only I had a dollar, right? It is no surprise the two go hand in hand. If we’re feeling stressed or under the pump, we’re less likely to sleep well. And if we’re too tired, we’re unable to cope with every day stresses and things will always get on top of us. It is a vicious cycle of the modern world that is all too common. It effects our productivity, moods, relationships, success and ultimately our health and happiness. Stress sucks! It’s so important to know how to sleep sound and stress less. And to help you break the cycle of high stress and poor sleep, I have put together a cheat sheet for you that you can use everyday. We want you to function better and get more out of your days and be the best woman you can be because as Beyonce said, “Who run the world? Girls!” Keep these tips close and dear and you can say goodbye to red-eyed, sleepy zombie days and hello mornings, sunshine and rainbows (or something along those lines)…




1. Routine

Create a nightly regime to get into good habits before bed. Have a cup of herbal tea, read a book, do a warm foot soak and practice breathing techniques.


2. Be Strict

Aim for 7-8 hours sleep every night (find what works best for you) and try to go to bed before 11pm (in Chinese medicine, this is ‘Yin time’).

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3. Journal

Write down thoughts and plans and get rid of all that mental chatter in your mind before sleeping. You’ll feel much calmer. I use the Relax Melodies smart phone app to play soothing background noises like rain falling and waves crashing and it works.


4. Listen to your body

If you are really hungry, eat a light, low GI snack. If you’re sore, stretch. Thirsty? Sip on room temperature water. If your mind is racing, meditate.

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5. Switch off

Try to avoid using phone, computers and technology ½ hour before going to sleep, which all excite and increase brain activity.

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1. Supplement

Take a good magnesium supplement daily. You can soak in an Epsom salt bath to absorb extra magnesium, soothe muscles and relax. Magnesium also helps you sleep better so it’s a winner!

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2. Move

Stay active and do exercise that you love and enjoy. Release those feel-good chemicals. I love yoga for stress release too. (Dancing alone in the living room also works well.)


3. Stop & Breathe

Take time every day to take a couple of slow, even, deep belly breaths and practice mindful breathing regularly. You can download apps for these too, such as ‘Headspace’.

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4. Get out

Try to get outside each day, even just a few minutes to get some sun and fresh air to fill your lungs. A walk barefoot on the beach can ground you and bring you back into balance.


5. Get support

Seek some help from professionals. Get some acupuncture to help de-stress and relax your mind (it is next level chill!) and if you need to, talk to someone you don’t know like a councillor or psychologist

while you sleep, your body performs a vital cleaning process like a rubbish truck in the night? During the day, toxins or ‘garbage’ build up in the brain leaving you feeling tried, even hung over-like. The only way to clean up your head is to catch some Z’s. Your cerebral spinal fluid is said to wash away the waste and toxins leaving your brain sparkling fresh! The human body is a crazy-beautiful thing, isn’t it?

If you have any questions, please comment below,

Carla xx


Hayley Pearson

Hayley Pearson

Co-Creator and Writer for Adelady, she still gets goosebumps that she’s combined her creative passion with sharing the best of her stunning home state.

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