27 min

Your Guide to Sleeping Better: Creating Healthy Sleeping Habits with Special Guest Onnie Michalsky The Purple Butterfly Podcast

    • Mental Health

Episode Introduction:

It’s time to fix your relationship with sleep. Tune in to find out more!



Episode Summary:

In today’s episode of The Purple Butterfly Podcast, our guest Onnie Michalsky joins us to talk about the importance of creating a healthy sleep schedule. We start by sharing the dangers of not getting adequate sleep and tips on maintaining sleep hygiene in the Butterfly Corner segment of the podcast and then move on to discuss some other tips on improving our overall sleep cycle.



Key Takeaways:



- Deficiency of sleep can cause:

1. Lack of alertness.

2. Excessive daytime sleepiness.

3. Impaired memory.

4. Relationship stress.

5. Reduced quality of life.

6. Car accidents.

7. Long-term health problems.

8. Premature wrinkling and dark circles.



- How to maintain good sleep hygiene:

1. Be consistent with your sleep schedule.

2. Do not go to bed unless you’re sleepy.

3. If you have difficulty sleeping, do a quiet activity without a lot of light and then try to sleep again.

4. Establish a relaxing bedtime routine.

5. Make your bedroom quiet and relaxing.

6. Limit exposure to bright lights in the evenings.

7. Turn off electronic devices at least thirty minutes before bedtime.

8. Don’t consume large meals before your bedtime.

9. Exercise regularly.

10. Avoid consuming caffeine in the afternoon and evening.

11. Avoid consuming alcohol before bedtime.

12. Reduce your fluid intake before bedtime.



- We mainly tend to think about three types of things before bed:

1. Everyday things.

2. Being unable to sleep.

3. Consequences of insufficient sleep.



- How to sleep better:

1. Create space in your day to worry about things.

2. Keep a pen and paper next to you so if you find yourself worrying about something in bed, you can just jot it down and deal with it when you wake up.

3. Use the ABCD/ box technique to postpone your worries and help you sleep.



Onnie’s self-care looks like:

- Having a quiet morning routine.

- Taking frequent breaks during the day.

- Delegating chores to her family.



Resources Mentioned: https://www.momswithoutcapes.com/purple-butterfly



Ready to prioritize self-care? CLICK HERE TO GET STARTED!



Start your day in a healthy way - CLICK HERE TO LEARN MORE!



Connect with Onnie Michalsky:

Website: https://www.momswithoutcapes.com/

Email: onnie@momswithoutcapes.com

Facebook: https://www.facebook.com/MomsWithoutCapes/

Facebook Group: https://www.facebook.com/groups/momswithoutcapes

Instagram: https://www.instagram.com/momswithoutcapes/



Connect with Danielle Turner:

Website: https://www.inneryoullc.com/inneryou

Instagram: https://www.instagram.com/inneryouclinicalservicesllc/

LinkedIn: https://www.linkedin.com/in/danielle-turner-621b8a167/

Join our private Facebook community for women: https://www.facebook.com/groups/379450023502358



To be a guest on the podcast or advertise with us, reach out at: podcast@inneryoullc.com



Episode Produced by Trend Align Media


---

This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Support this podcast: https://anchor.fm/danielle-turner-lcsw/support

Episode Introduction:

It’s time to fix your relationship with sleep. Tune in to find out more!



Episode Summary:

In today’s episode of The Purple Butterfly Podcast, our guest Onnie Michalsky joins us to talk about the importance of creating a healthy sleep schedule. We start by sharing the dangers of not getting adequate sleep and tips on maintaining sleep hygiene in the Butterfly Corner segment of the podcast and then move on to discuss some other tips on improving our overall sleep cycle.



Key Takeaways:



- Deficiency of sleep can cause:

1. Lack of alertness.

2. Excessive daytime sleepiness.

3. Impaired memory.

4. Relationship stress.

5. Reduced quality of life.

6. Car accidents.

7. Long-term health problems.

8. Premature wrinkling and dark circles.



- How to maintain good sleep hygiene:

1. Be consistent with your sleep schedule.

2. Do not go to bed unless you’re sleepy.

3. If you have difficulty sleeping, do a quiet activity without a lot of light and then try to sleep again.

4. Establish a relaxing bedtime routine.

5. Make your bedroom quiet and relaxing.

6. Limit exposure to bright lights in the evenings.

7. Turn off electronic devices at least thirty minutes before bedtime.

8. Don’t consume large meals before your bedtime.

9. Exercise regularly.

10. Avoid consuming caffeine in the afternoon and evening.

11. Avoid consuming alcohol before bedtime.

12. Reduce your fluid intake before bedtime.



- We mainly tend to think about three types of things before bed:

1. Everyday things.

2. Being unable to sleep.

3. Consequences of insufficient sleep.



- How to sleep better:

1. Create space in your day to worry about things.

2. Keep a pen and paper next to you so if you find yourself worrying about something in bed, you can just jot it down and deal with it when you wake up.

3. Use the ABCD/ box technique to postpone your worries and help you sleep.



Onnie’s self-care looks like:

- Having a quiet morning routine.

- Taking frequent breaks during the day.

- Delegating chores to her family.



Resources Mentioned: https://www.momswithoutcapes.com/purple-butterfly



Ready to prioritize self-care? CLICK HERE TO GET STARTED!



Start your day in a healthy way - CLICK HERE TO LEARN MORE!



Connect with Onnie Michalsky:

Website: https://www.momswithoutcapes.com/

Email: onnie@momswithoutcapes.com

Facebook: https://www.facebook.com/MomsWithoutCapes/

Facebook Group: https://www.facebook.com/groups/momswithoutcapes

Instagram: https://www.instagram.com/momswithoutcapes/



Connect with Danielle Turner:

Website: https://www.inneryoullc.com/inneryou

Instagram: https://www.instagram.com/inneryouclinicalservicesllc/

LinkedIn: https://www.linkedin.com/in/danielle-turner-621b8a167/

Join our private Facebook community for women: https://www.facebook.com/groups/379450023502358



To be a guest on the podcast or advertise with us, reach out at: podcast@inneryoullc.com



Episode Produced by Trend Align Media


---

This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Support this podcast: https://anchor.fm/danielle-turner-lcsw/support

27 min