When was the last time you had a good night's sleep? Waking feeling refreshed with more increase in energy than when you went to bed. Sleep matters. Summer vacation takes us far away from good sleep patterns. But with school and routines, sleep matters.  Desire to be supported and encourage by other like-minded women? Join us at Women of IMPACT. http://facebook.com/groups/thewomenofimpact    Our children tend to train us in the sleep patterns instead of how they need sleep. Sleep matters. Getting a good night's sleep is as important as fitness and nutrition. It's part of our lifestyle. But with the busyness of life, our sleep suffers. And how does that affect you and the family? Crabby and cranky children. Moody and touchy girls. Stubborn and defiant boys. And that leaves momma upset and soon to be a graying hairline.  Sleep matters! The sleep cycles include non-rapid eye movement (NREM) and rapid eye movement (REM). 

• Non-Rapid Eye Movement (NREM) is quiet sleep.
  1. Blood supply to the muscle is increased.
  2. Energy is restored.
  3. Tissue growth and cellular repair occurs.
  4. Hormones for growth and development are released.
• Rapid Eye Movement (REM) is active sleep. The brain is active and dreaming occurs. The body can twitch too.

The sleep cycle is about every 90 minutes. For babies, it's 50 minutes. Sleep needed per age groups per day.

• Newborns to 12 months: 14-16 hours
• 1 to 3 years old: 12-14 hours
• 3-6 years old: 10-12 hours
• 7-12 years old: 10-11 hours
• 12-18 years old: 8-9 hours
• Adults: 7-9 hours (can decrease the older you get)

Research shows that women are twice as likely to have trouble falling or staying asleep. As we age, we get less deep sleep. The K.I.S.S. ~ Create your bedtime routine! Turn off your day! Keep in mind that creating a bedtime routine for the family helps keep everyone on schedule. Also, going to bed when your husband goes to bed increases communication and intimacy. If you work different shifts, you have to work harder to make time to communicate and for intimacy.

1. Go to be and get up at the same time everyday.
2. Personal hygiene. (Brushing teeth, brushing hair, washing face, spritz of smelly goodness, bath time, etc.)
3. Lead with quiet. Calm your mind. (Read a book, meditation, prayer, journal)

Turn off your "blue light" (tv, tablets, phone, computers, etc.) approximately 1 hour prior to bed. If you can do 2 hours prior to bed, even better. However, realistically, most of us can't fit that in. So do what you can in this area.  Sleep matters!   MINDSET: If you are ready to create impact, let's start with your STORIES, your WHY, your CHANGE. What do you need to move you forward so you can take that next step. BREAKTHROUGH! This is a FREE 20-minute call where you discuss a part of your story, discover your WHY and answer the questions "Is the gain worth the change?". We will break it down and focus on 3 fast action strategies that will springboard you. Let's do this together! You were created on purpose, for a purpose. Stand up, and be STRONG! Be the Woman of IMPACT God created in you!    If you would like to go deeper and explore this further, let's get on a DISCOVERY CALL. Go to createyournow.com. This is free for you and for those serious about working with me! You will walk away with one new action to move you closer to your goals. You are worth the time!!!   Would love to hear what you are working on. Send your challenges and celebrations to yourbestselfie@createyournow.com   The Create Your Now Archive is LIVE!! You can subscribe and listen to all the previous episodes here.  http://bit.ly/CYNarchive1   PERISCOPE USERS!!! Click here for ANDROID Users / GOOGLE  https://play.google.com/store/apps/details?id=tv.periscope.android Click here for APPLE Users  https://itunes.apple.com/app/id972909677   THE NO FUSS MEAL PLAN Twitter
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www.facebook.com/CreateYourNow Contact me at YourBestSelfie@CreateYourNow.com Read more from Kristianne, a contributor of The Huffington Post http://www.huffingtonpost.com/kristianne-wargo/   DOMESTIC BEAUTIES (Announcements) 1. Come and let's connect on Facebook - Women Of IMPACT  http://facebook.com/groups/thewomenofimpact 2. Create Your Now Archive 1 is LIVE! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive1 3. NEW Website! Go check it out and tell me what you think. http://www.createyournow.com 4. Sign Up for The A.I.M. Academy! You will be the first to learn all about it. http://createyournow.com/m-academy-2 5. Schedule a Discovery Call. This is a free 30-45 minute call for those serious about coaching with me. 6. Newsletter and Library: If you desire to get weekly emails,be sure to sign up here so you can stay connected. http://createyournow.com/library   Music by Mandisa - Overcomer http://www.mandisaofficial.com   Cover Art by Jenny Hamson