You did everything "right".

Degrees. Career. Leadership.
You’ve spent over a decade perfecting your skills with late night meeting and networking events and it shows.

You’re respected. You’re capable. You get results.

But now?

You’re juggling more than ever a career, spouse, kids, and something just feels off.

Your focus isn’t as sharp.
Your body is always tired.
And your confidence especially in high-stake environments isn’t as reliable as it should be.

You’re still performing but it’s taking more effort than it used to and you know it.

Ask yourself these questions:

Are you able to stay focused in meetings?

Are you bringing positive energy to your environment?

Are you spending time with your kids and spouse?

Are you taking care of your health?

What you will find inside:

✔️Why is it so hard to fall asleep?

✔️How does sleep affects your brain?

✔️3 strategies to improve sleep.

Why is it so hard to fall asleep?

Stress is a common reason falling asleep is so hard. Prolonged stress damages your body, even down to the cellular level. It accelerated aging and promotes inflammation. Your body can't function properly in an inflamed state, because inflammation contributes to high blood pressure, increases your chances of getting sick, cause stomach pains, and anxiety. Try going to sleep when your stomach hurts or your worried. 

How does sleep affects your brain?

When you fall asleep, a lot is still happening to protect your body. You have a glymphatic system that gets activated even more when you are sleeping and it flushes your cerebral spinal fluid of toxins that come from your brain such as plaque-forming proteins. This helps to improve your memory, reduce your risk of dementia, and increase mental clarity. Ultimately, this process keeps your brain healthy and refreshed.

Three strategies to improve sleep.

Sleep is a necessary part of life similar to eating and breathing. There are about 10+ ways to improve your sleep. My 3 top strategies are listed below.

1. Avoid caffeine in the evening: Stop caffeine intake at least six to eight hours before bed. Caffeine is a stimulant and can make it harder to go to sleep.

2. Turn off electronics: Screens (TV, Smartphones, clock alarms) have blue light. The blue light disrupts your circadian rhythm and keeps your brain stimulated. You should silence notifications at least 30 to 60 minutes before bed. This is one of the things that also contributes to my sleep environment.

3. Exercise regularly: Moderate to severe intensity exercises a few hours prior to going to bed every day can help you fall asleep faster and have a more restful sleep. When time is very short, I spend about 30 minutes on the elliptical or bike while listening to music, or watching the T.V., or while dinner is in the oven.

Why this actually works

Here's what changed for me after I started getting consistent restful sleep:

I wake up with more energy and mental clarity. I don't feel rushed to get things done and I am clear on what decisions need to be made (not whishy washy). I no longer suffer from mental overload and decision fatigue. As an OBGYN, this level of functionality is extremely important to prevent burnout and protect my career.

My schedule is full of nighttime interruptions from being on-call, to someone is about to deliver, to the ER calling. My career brings on a high level of anxiety and sleep deficiency can make it worse. Therefore, sleep optimization is my #1 area of focus when it comes to my personal health and job protection.

Sign me up for both: an amazing career and restful sleep!

Visit Dr. Rachel Spears to learn how

Written by: Dr. Rachel Spears

Dr. Rachel Spears

Dr. Spears is the founder of Dr. Rachel Spears LLC, an online career and health optimization company that helps minority executive women have both: a powerful career and a strong, healthy body.

With over 20 years of health leadership experience, she helps women build a body that can sustain their ambition. Through select 1:1 coaching, Dr. Spears works closely with women in highly demanding careers who are ready to create lasting results in both their health and professional lives.

When she’s not working, you’ll find her at church, spending time with her family, reading, or enjoying basketball games.