In today’s episode I share the first step in overcoming fatigue and reclaiming your health. Spoiler alert: It begins at night!
Welcome to the treasure of wellness podcast where we talk about all things health, and where nothing is off limits, you will uncover what may be holding you back so that you can break those chains. Get to the root cause and walk into freedom with confidence the way God intended for you to live. Hi, I’m Michelle McCoy, functional health coach and holistic lifestyle advocate, ladies to gather we’re going to dig deep into real life so that you are educated and equipped to create the whole health you desire without the overwhelm. Now more than ever is the time for breakthrough action and restoration. It’s time to get intentional and reclaim your health. If you’re ready for mind, body and soul clarity, then let’s get to it.
Hey, guys, happy Tuesday. I’m so glad you’re here. And if you are new to the podcast, I’m so super excited that you are here today. And I pray that you will be blessed from what you hear, and what you’ll be learning. So today on the show, I want to talk about taking the first step in reclaiming your health and overcoming that fatigue that you have, or just whether you’re going through the day kind of in that state of exhaustion or tiredness. So really, for moms tired seems to be the normal way of life, wouldn’t you agree to that? Just through all of the Ages and the stages of your kids’ lives, you just feel like you are always tired but being tired, doesn’t have to define your days, right? You can get victory over your fatigue and it can begin at night.
I really think starting at night is going to be key to helping overcome your fatigue. So even if you have no trouble falling asleep, or staying asleep, even if this is not your big concern, I want you to listen in because part of this beautiful routine that I’m going to be talking about is the fact that it’s your, this is your routine. And I just think it’s something that can be really special and precious for you as a busy wife, and a mother and a daughter and an employee and the busy woman that you are, I think this will be a beautiful way to end your day. Okay, so grab a pen and a notebook and let’s get started. All right, I’m going to share the first step in reclaiming your health and also overcoming your fatigue. It’s not more of the same that you might have been hearing, or just doing in your life drinking more caffeine, eating more sugar, having those energy drinks, doing a really big intense workout. take a multivitamin sleep when the kids do. Yeah, right.
I mean, how often do we really sleep when the kids do? I mean, hey, I know that is great advice to sleep when your baby’s sleeping, to sleep when the kids are sleeping, to rest when they are quiet. Absolutely, but the reality is, we probably only do that a quarter of the time. The other three quarters of the time, we are cleaning up picking up toys, legos, doing the dishes, doing a load of laundry, it just goes on and on so it’s going to be a little bit different than what you might be thinking I’m going to talk about, but I want you to know that what I’m going to share is going to take intentional action on your part, it has to take intentional action, but I’m going to walk you through it so no worries. Okay, I believe that this first step needs to begin in the bedroom. Look, your bedroom should be your sanctuary. It should be your peaceful place. It should be calm and inviting. It should be an oasis of sorts, it should be a place that is conducive to sleep so that’s what you’re going to do. You’re going to create a calming bedtime routine for yourself in seven easy steps.
Okay, so start taking some notes here and I want you to jot down specific steps that you can start doing to help yourself out tonight. Okay, number one, commit to going into your room one hour before you normally do commit to that. Go in there, close the door and try not to come back out and if you like herbal tea, bring a mug of tea in there with you so that you don’t have to go back out to the kitchen but finish up what you need to do. Lock the house up whatever it is you need to do and commit to going in your room one hour before you would normally go in. If you do like herbal teas I want to give you some good flavors that are really supportive and help the calming. So chamomile, vanilla, lavender, passionflower, and lemon balm, those are all really good choices.
Okay, so you’re in your room, you’ve closed the door, you’ve got your herbal tea, this time is for you. So what sounds calming and relaxing to you, when you’re in your room with the door closed, allow yourself to be really present during this time. Adequate sleep is so vital as this is the time our body uses to repair and reset but often, you probably just fall into bed after a crazy busy pack today, and you expect to be able to fall asleep and stay asleep but really, you need to help your body to become fully relaxed. And to get ready, be prepared for that deep and restorative sleep. So you can keep your lighting low, have a soft lamp, try not to have the overhead lighting, you don’t want bright lights to keep your mind alert.
Number two, get on the yoga mat or the floor for some gentle stretching. And you can even do some stretches in your bed. And if you are new to yoga, just go on YouTube and type in gentle bedtime yoga stretches. And if you don’t want to do yoga, but you do like love the stretching benefits, just do the stretches that you have always done. The ones that you know, it’s just really really relaxing, it’s so good for your body and your mind really. Number three, take a nice shower or take that relaxing bath and add some Epsom salts in your bath if you are feeling sore or achy, because that really helps with your muscles and it just helps with that.
Facilitating that relaxation as well and humming or singing lightly, actually does help to restore some balance to your nervous system and it helps to calm your mind so go ahead and hum along, hum a song that’s in your mind. I think it’s really beautiful. When worship songs pop into our mind, I just think that’s a beautiful reminder that you know, we need to pause and worship so just sing along or hum along softly to whatever song pops into your head. And number four, massage some lotion onto your feet, your arms, your legs, don’t rush it like you normally do. We’re always just like slathering on or lotion really fast, just get it done right but really take some time and massage those tender points in your feet, really focusing on the arches or your heels or wherever it’s really tender or where you have been needing a little extra TLC, especially if you’re on your feet all day.
Number five diffuse some therapeutic grade essential oils by your bed so diffusing essential oils will help to calm and relax you again, it’s another way of preparing your body for sleep for rest. I really like lavender that’s my favorite for bedtime but I also like cedarwood, vetiver, and roman chamomile. Those are also some really great choices. Number six, climb into bed with a good book, your devotional or your Bible and this is where it can get a little tricky, okay, because no devices are allowed this might really hurt you but no devices are allowed in this hour before bed, the sacred time the sacred space that you are creating for yourself because the blue light from the screen is keeping your mind on high alert. It’s actually suppressing the production of melatonin, which you need greatly to help you fall and stay asleep so look, we naturally lose melatonin as we age, we just lose it as we get older, we don’t produce as much. So you want to protect what you have.
So protect the melatonin that you have in your body and help your nervous system also by getting rid of the blue lights, the screens. And just a little addition here. If you use your cell phone as an alarm clock, try really hard to keep it on the other side of the room. So you have to get up and go turn it off but I encourage you to get a regular alarm clock, just to keep devices away from your bed. Okay, and number seven, the final step seven is the number of completion right? So final step, do some deep breathing exercises or meditation on something that maybe you’ve read so this is after you’ve turned the light off this is what you’re going to do. You’re going to practice through deep breathing, you’re going to do the 555 method that I love so much, it’s where you inhale through your nose for five, hold it for five, and then exhale fully through your mouth for five. And you want to do that three or four times at the minimum.
And that’s just a great way to kind of restore balance to your nervous system, and helps to slow your breathing. So you’re getting into that restful state and another tip is to use an essential oil that you really love that relaxes you, put a few drops on your hands, rub them together, and then inhale the scent. While you’re doing those deep breathing exercises. I have to give you my little disclaimer on essential oils. You want 100% organic, natural therapeutic grade essential oils, you do not want to be getting essential oils from a department store from Amazon, just what you see, maybe at Bed Bath and Beyond, Target, Walmart, you really want to avoid those, because they have chemicals in them that are not safe for things like inhalation topically on your skin, they might be okay for a diffuser but still, again, you’ve got those chemicals that are being diffused into the air.
So if you’re going to get essential oils, you might as well do it right and then and have that trust that you are getting good quality essential oils, you want to make sure that they’re safe for your family as well. So even our pets, we want to be sure that our pets are not having any ill effects from the essential oils that we are diffusing. So it definitely helps to get essential oils from a company that you trust. Let me give you three that I like a lot and I have trusted them for a couple of years. My number one favorite is nature sunshine, their purity, and their quality of the oil is absolutely amazing. I have not found another quality, like there’s and so nature sunshine is a good option and then also I like Rocky Mountain oils and mountain rose herbs. They are very good in nature. Sunshine is a little bit pricier but again, the quality is fantastic. So you’ve got a couple of different price points there.
So let me recap. You’re going to create a calming bedtime routine in these seven steps, you’re going to commit to going into your room one hour before you normally do and accept the fact that this time is for you no guilt, this is your time you’ve earned it, you deserve it. And this is something that you need to help you to just decompress from your busy day to number two, get on the yoga mat or the floor or even your bed for some gentle stretches. Number three, take a nice shower or a relaxing bath. Number four, massage some lotion onto your feet, arms and legs and really massage those tender points. Number five, diffuse some therapeutic grade organic essential oils by your bed. Number six, climb into bed with a good book, your devotional or your Bible, but no devices are allowed. And then number seven, do some deep breathing exercises or meditation after you turn the light off. And again, you can use some essential oils as you’re breathing in and helping you to relax and even reciting Scripture as you are doing your deep breathing exercises that are really peaceful. Which is what you want. You want to fall asleep in a peaceful state.
The Bible says I will rest in peace for my life is protected. And I think that’s a verse in Psalms. I can’t recall the actual verse but our sleep should be sweet, it should be peaceful. So I hope you got some good value from today. I hope that you are able to really take this time for yourself and look at it as really a sacred time for yourself. Embrace it, enjoy it, and your body will thank you for it. And if you want more tips and action steps on how to beat your fatigue in a natural way, then click the link below for my free fogging and fatigue blueprint. You’ll get recipes, you’ll get daily intentional action steps that you can use right away to help you gain energy.
All right, let me pray over you. Lord, I pray over each woman listening under the sound of my voice that you would bring her sweet sleep tonight. Lord, I pray that she would feel your spirit around her and be able to fully relax into your deep love for her. I pray that nothing will hinder her from getting a good night’s sleep tonight Lord, and it’s in Jesus name that we pray and we thank you. Amen.
All right, lovely. share this episode with a friend who was also sleep deprived and I will see you next week beautifully.
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