5 things that helped me sleep better

5 things that helped me sleep better
If you're struggling with sleep issues, whether it's due to pregnancy, parenting, or work stress, there are ways to improve your sleep quality. Setting a consistent bedtime routine can work wonders, such as avoiding food before bed and turning off screens an hour prior to sleep. Exercise during the day, even a short walk, can help reduce stress and promote better sleep. Consider taking supplements like magnesium, melatonin, valerian, or lavender to aid in sleep, and engage in relaxation activities like reading, taking a bath with essential oils, or practicing mindfulness exercises. Ultimately, forming new habits one step at a time can lead to improved sleep, so try implementing these suggestions and see if they make a difference for you.

Are you ready to put yourself first? Need a little coaching?

Give me 24 days and I'll give you better sleep, more energy, weight loss, and stress reduction!

Get Back to Self is my program specifically designed to give you tools to reduce stress and refocus on your body.

We'll work on these 4 areas:
  1. Breathwork and mindfulness
  2. Self love/gratitude
  3. Sleep and restoration
  4. Unblocking Creativity 
Email info@tanyamilano.com with subject "reduce stress" and we can chat about the program to see if it's right for you!
Grab the Free PDF 15 Ways to Build Self compassion here

This is how we get them to go the F@#$ to Sleep!!

This is how we get them to go the F@#$ to Sleep!!
I'm not usually one to cuss much, but you HAVE to read the book by Adam Mansbach if you have not yet.  

And even better is the video of Samuel L. Jackson reading it!

We use breathing to help relax us at bedtime or when we are in need of some calm down time.  My daughter and I have made several Bedtime Breathing exercise videos.  I hope they are useful to practice and use when necessary!

Rainbow Breath

Ocean Breath

Balloon Breath

Hot Chocolate Breath

Grab this Free Guide that includes the rest of our bedtime routine. 

Also, don't forget to subscribe to my Youtube Channel, like, and share the videos so you don't miss a thing!!

May you be well,
Miss Tanya
Grab the Free PDF 15 Ways to Build Self compassion here

5 things to do EVERY day to prevent any illness coming your way!

1. Get enough sleep.
My husband and I do our best to get at least 7 hours of sleep every night.
Here is my blog on how we get a good night's sleep.

Click here to get my free guide to see our bedtime routine.

2. Vitamin D Supplements and time outside (yes, even in the winter!) 
These are the supplements that we love!  Here are some great things to add to your diet!

3. Vitamin C Supplements and we try to eat and drink fruits and vegetables every day.  
These are the supplements that we love!  We make smoothies and add lemon to our water very often.  Here is a list of foods high in Vitamin C.

4. We use Thieves oil everywhere!
We use the entire line of products daily for cleaning and for our bodies.  I carry the Thieves spray with me and my kids use the mouthwash as a spray too.  We use it in our throats and mouths to keep from getting sick.  The toothpaste has helped my sensitive gums.  We diffuse and apply the oil too.

Go here to find the Thieves Starter bundle under other premium starter kits. Honestly, the Thieves starter bundle is an amazing deal.  Everything is highly concentrated and if diluted properly lasts a very long time!

Life 9 is one that we use.  The kids use MightyPro

Would you like to learn more about Thieves cleaning products?  

Click here to receive a few emails to learn more!!  I love them so much!!
Grab the Free PDF 15 Ways to Build Self compassion here