Tips to get Better Sleep: Counting Sheep, Cats and Coffee

I wanted to share something with you all.

I am so focused and grateful to do so, on helping my clients, sometimes I forget to help myself. Does this happen to you? I know you're busy with families, careers, taking care of kids and maybe even your parents and your day to day life so it's easy to let things go for the sake of moving forward with the days of the week.

I’ll let you in on a little secret: for a couple of months, I wasn’t getting good sleep. And it wasn’t stress, hormones, or late-night scrolling that was keeping me up. Some of you may already know of my recent sleep issue...

It was my cat Reecie (she looks like a Reece's peanut butter cup). 🐾

Reecie, a feline as sweet as a Reese's peanut butter cup and a master of midnight mischief 🐾

Every night, the minute the lights turn off, the meowing began. Or, she drifts off to sleep at the foot of the bed, but then is wide awake by 2 or 3am, and so was I. Some nights she would go back to sleep at 5am and so would I. Then it would stop for a a few days and pick back up. She got a clean bill of health from the vet and I was told she must be "bored" and is just more active at night and chatty 🙄.

Now, there were 3 days this summer, the last one being this past Tuesday Sept 9th, that I was awake for the day between 2 and 3am, trying to pretend it was morning. Now, those of you who know me, know I like to be up by 6am, but 3am is the middle of the night! I’d be awake feeling ok after my 2 cups of coffee, then groggy, reaching for more coffee, carbs for my serotonin dip and wandering around about, feeling weird and “off”. And while I’m running around trying to conduct my normal day, teaching pilates, connecting with health coaching clients, looking ten years older than I am....Reecie is napping, preparing for her night on the town later.

The truth is, sleep is one of the most overlooked pieces of wellness. We often think nutrition or exercise are the biggest factors — and they are important — but without quality sleep, everything else feels harder and IS harder.

If you're not sleeping, you're not:

• Balancing Hormones

• Losing weight and weight loss stalls

• Eating correctly, cravings get louder to balance neurotransmitters

• Emotionally balanced, emotions feel heavier

• Detoxing

For me, as waited for her schedule to get straightened out, I realized how much this one (adorable) disruption was impacting my health, so I had to make some changes. I created a more consistent bedtime routine for both of us which my routine wasn't bad for me, she didn't like it though and didn't care what I was doing at 9:30pm. I made some changes and made sleep a non-negotiable. Keep reading to see what I did.

Here’s what I learned (and what I want you to hear too): sometimes it’s not the big things sabotaging our health, it’s the little, sneaky habits or disruptions we’ve accepted as "oh well" or “normal" and over time become habitual.

I’m curious — what’s been disrupting your wellness lately? Maybe it’s late-night snacking, scrolling, work stress, relationship woes or even your own version of my mischievous cat. Text me at (214) 558-0996 or email me at Click the contact button and tell me — I’d love to hear from you.

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Tips to Identify What's Keeping You Awake

Understanding why you're not getting enough sleep is key. Below are some tips to help you become more aware of the possible culprits affecting your sleep:

1. Keep a Sleep Diary

   • Document your sleep patterns, noting what time you go to bed, when you wake up, and how rested you feel. Include information about your daily activities, food and drink intake, and any stressors you experienced. This can help identify patterns or habits that may be impacting your sleep. (Just like how my cat Reecie insists on waking up at 3 a.m. for her nightly “security check” around the house.)

2. Evaluate Your Sleep Environment

   • Your bedroom should be a sanctuary for sleep. Check if your mattress and pillows are comfortable and if the room is dark, quiet, and cool enough. Consider using blackout curtains or a white noise machine to create an ideal sleep environment.

3. Monitor Screen Time

   • The blue light emitted by screens can inhibit melatonin production, making it harder to fall asleep. Try to reduce screen time at least an hour before bed and consider using blue light filters on your devices.

4. Identify Dietary Influences

   • Caffeine, alcohol, and heavy meals can disrupt sleep. Track your intake and see if reducing these, especially in the hours leading up to bedtime, makes a difference.

5. Practice Stress Management Techniques

   • Stress and anxiety are common sleep disruptors. Incorporate relaxation techniques such as meditation, deep breathing exercises, or gentle yoga into your evening routine to help calm your mind. (Reecie's version of stress relief is chasing a random string until she's tired, which might not work for everyone, but hey, it’s entertaining.)

6. Assess Physical Activity Levels

   • Regular physical activity can promote better sleep, but timing matters. Aim to finish intense workouts at least a few hours before bedtime to avoid overstimulation. (Reecie could teach a masterclass on zoomies!)

7. Consider Underlying Health Issues

   • Sometimes, sleep disturbances are linked to health conditions like sleep apnea or restless leg syndrome. If you've tried adjusting your habits without improvement, consult a healthcare provider to explore potential underlying issues.

8. Reflect on Emotional Well-being

   • Emotional turmoil or unresolved issues can keep your mind active at night. Journaling before bed can help process thoughts and emotions, clearing your mind for restful sleep.

9. Create a Bedtime Ritual

   • Establish a calming pre-sleep routine to signal your body that it's time to wind down. This could include reading a book, taking a warm bath, or listening to soothing music. (Reecie’s bedtime ritual now involves sleeping in her own room with her favorite toys, treats and cuddly bed—her new nighttime spot!)

By paying attention to what is happening at bedtime and through out the day, you can gain insights into what's keeping you from those precious z’s and take proactive steps to improve your sleep quality.

From counting sheep, cats, and coffee to finding the perfect balance for a restful night's sleep.

If you're ready to dive deeper into understanding your sleep disruptions and overall health, call or text Cami Grasher at (214) 558-0996 for a discovery call, or book online at your convenience. Your path to better sleep and balanced health begins here!

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Get to the bottom of your hidden obstacles and finally feel in control of your health again, let’s talk.

Here’s to better sleep (and fewer midnight meows),

Cami & Reecie