Katelin Gates

@Womens.Sleep.Solutions

[Katelin Gates @KatelinGatesRN]

@lobster_es Ordered fibre in Arroyo de la Miel on Sept 23, install set for Oct 3. We rely on Wi-Fi daily for work/study. We’re already on the cancellation list — any way to move us up sooner? @LobsterSpain

[Katelin Gates @KatelinGatesRN]

@kim_rich_ards I have noticed this too. It makes me sad to even read the comments. 😢

[Katelin Gates @KatelinGatesRN]

@instagramdownnn No Instagram here

[Katelin Gates @KatelinGatesRN]

@cheetahbean90 @AGT me neither

[Katelin Gates @KatelinGatesRN]

@AGT I don’t get it! 🤦‍♀️ How is Tom and Kodi not in the top 5?

[Katelin Gates @KatelinGatesRN]

When you have insomnia, the last thing you want to do is exercise.

However, I recommend that all my clients take a few walks throughout the week.

Be around nature, get some sunlight, and fresh air. ☀️

[Katelin Gates @KatelinGatesRN]

Humans usually have between 4 to 6 dreams a night. Many sleep scientists believe dreams help your brain process the events of the day, so dreams are incredibly important! Comment below if you remember your dreams.

[Katelin Gates @KatelinGatesRN]

An increasing number of studies suggest that the intestinal microbiota can regulate sleep and mental state through the brain-gut axis. Eat healthy probiotic rich foods to help boost your gut health and sleep. Comment below with how you take care of your gut?

[Katelin Gates @KatelinGatesRN]

Blue light from electornics send a signal to the brain that it's daytime & to delay the production of melatonin. If you are unable to stay off electronics at night, blue light blocking glasses are an excellent way to help block out this light. Please like & share this post.

[Katelin Gates @KatelinGatesRN]

Tips to enjoy coffee & still sleep...
1) No more than 2-cups daily
2) Wait at least 1hr after waking up to drinking coffee so that you don't mess up your cortisol ryhthm
3) Stop drinking caffeine at least 10-hours before bed
Enjoy! Share this post to help others do the same!

[Katelin Gates @KatelinGatesRN]

Fun Fact: Elephants sleep less than any other animal. Elephants, have been observed to only go into REM sleep every three to four days, and they only sleep for about three hours.

[Katelin Gates @KatelinGatesRN]

1) 99% of people can overcome their insomnia
2) You can one day get deep restful sleep
3) You are not out of options to treat your insomnia

I overcame over 20+ years of sleeping every other night for 2-3 hours at best. You can do it to. Send me a dm and I can help you too.

[Katelin Gates @KatelinGatesRN]

The longest someone has gone without sleep to ever be recorded is 11-days & 25-minutes.

[Katelin Gates @KatelinGatesRN]

Recent research indicates that exercise decreases sleep complaints and insomnia in patients. The effects of aerobic exercise on sleep appear to be similar to those of sleeping pills. - Hopkins Medicine

[Katelin Gates @KatelinGatesRN]

The #1 way to increase your melatonin levels is to reduce artificial light as much as possible 2-3hrs before bed. This is because artificial light blocks melatonin production. Turn off lights, use night mode on electronics, blackout curtains, & eye masks make a big difference.

[Katelin Gates @KatelinGatesRN]

The worst thing you can do for sleep is to stress about it. Stressing about sleep can further perpetuate the problem and lead to chronic insomnia. Instead, learn to focus on your breathing and staying relaxed. I know it's easier said than done but with practice you can learn.

[Katelin Gates @KatelinGatesRN]

Want to ensure your vaccination offers the greatest protection against COVID-19? Sleep—and sleep well—before and after your vaccine appointment, because natural sleep boosts the immune system significantly. - Psychology Today

[Katelin Gates @KatelinGatesRN]

If you want to sleep deeper at night, you must reduce stress during the day to bring down your cortisol levels. Cortisol remains in your system while you sleep keeping you more in the lighter stages of sleep.

[Katelin Gates @KatelinGatesRN]

While it’s already well-known that factors like poor diet, limited exercise, and smoking can harm the heart, there’s a growing recognition of the dangers of sleep deprivation for heart health. - Sleep Foundation

[Katelin Gates @KatelinGatesRN]

When we eat is as important as what we eat to help strengthen our circadian rhythm & sleep. Our circadian rhythm has a natural eating routine & does best when there's still light out, we eat most calories during the 1st 1/2 of the day, & finish eating before it's dark out.