Isabel Malynicz Certified Adult Sleep Coach

13/12/2023

Sleep is your Superpower! 💤🦹‍♀️

Up to 40% of adults struggle to get sufficient quality or quantity of sleep. And the impacts or significant. Poor sleep quality:

1. Is a potential risk factor for cognitive decline & dementia

2. Significantly compromises our immune system

3. ⁠Leads to an increase risk of injury and quicker exhaustion times during sport

4. ⁠Increases Ghrelin (hunger hormone) and suppresses Leptin (satiated hormone) leading to increased likelihood of obesity and diabetes.

Change starts now! 🙏🏽

GIFT yourself a return to quality Sleep in 2024 🎁

To support you in 2024, I am offering my Sleep Reboot Package PLUS two sleep Workshops (Sleep & Food, Sleep & Movement).

Details in the Flyer.

The programme will kick off January 17th 2024 and last for 4 Weeks. DM me to find out more.

I will also be hosting some more free Webinars in January on Why We Sleep and How to Optimise your Sleep. If this is of interest, get in touch! 💤

18/10/2023

I am delighted to launch 🚀 a new 4-week online Group Sleep Coaching Programme kicking off 8th November. Ok

You will receive all the benefits of working with me 1:1 PLUS 4 Sleep Workshops on related topics. 😴

Places are limited to 10 so get in touch to find out more details! 👋

17/03/2023

Happy World Sleep Day!
Today is an important day to remember the MANY benefits of sleep.

❤️ Heart Health

🥗 Appetite Regulation

🦠 Immune Boosting

🧠 Facilitates Brain Health

📖 Memory & Learning Consolidation

😁 Emotional Regulation

💪🏻 Growth Hormone Released

🛌 Rest & Repair at a cellular level

🏃‍♂️Enhances Physical Performance

🧘‍♀️Improves Metabolic Health

Sleep is the mother of ALL wellbeing elixirs.

Sleep is your superpower!

09/03/2023

As March is Sleep Awareness Month and with World Sleep Day coming up on the 17th, I am delighted to be launching a new Sleep Package - The Armadillo Sleep Reboot.

A Complete Sleep Reset

👉🏼 Full Sleep Assessment to identify the root cause of your sleep challenges.

👉🏼 1 x 90 minute 1:1 coaching session tailored to your specific sleep challenges.

👉🏼 Personalised sleep plan detailing your short and long term goals and the steps you will take to reach them.

👉🏼 Tailored, relevant and accurate sleep resources that will support you to
implement your plan.

👉🏼 2 weeks of email or text support following the coaching engagement.

This package is designed for those that understand the importance of sleep and want to make the changes they need to level up their sleep, but need support to kick off the journey to more restorative sleep.

If you want to know more, follow the link in my bio to organise a FREE Discovery consultation.

06/03/2023

A second common myth we hear is “I sleep like a baby every night”. The reality is that this is simply not true. Apart from the obvious inaccuracy around the soundness of how babies sleep, everyone will experience some disrupted sleep at some point in their lives due to external events that will be troubling e.g bereavement, divorce, moving house etc.

This myth is unhelpful to people that are experiencing poor sleep because it gives them a sense that there is a holy grail of sleep enjoyed by the chosen few and that somehow, they are not worthy of good sleep.

Many of my clients have experienced poor sleep long after the activating event, and usually this is because they have hooked into ongoing troubling thoughts about not sleeping.

These thoughts cause a fear reaction in their bodies (think fight or flight), which then causes sleepless nights.

One of the ways I work with clients is to help them accept the existence of these troubling thoughts and make space for them, greet them and let them be. It is using techniques of acceptance and commitment therapy in regards to sleep.

Over time, the thoughts come and go but clients are better skilled at avoiding the hook that keeps them in an endless rumination.

If you are experiencing troublesome thoughts about sleep, DM me for more information.

03/03/2023

As a sleep expert, I often get asked “how much sleep do I need?”.

And the answer is, it depends. We each have different sleep needs and these needs also change as we age. The hour 8 myth is unhelpful to people with sleep challenges, because it sets an unrealistic expectation about quantity of sleep, and can then lead to disappointment.

Typically RANGES are

👉🏼 Babies need 14 -17 hours
👉🏼 Toddlers need 11 -14 hour
👉🏼 Adolescents need 8-10 hours
👉🏼 Adults need 7 - 9 hours

Most adults will need between 7 to 9 hours of sleep to feel refreshed and restored.

But sleep needs are very individual and finding out your ideal amount of sleep is a good first step towards improving how you feel in the morning. I say ideal because no two nights of sleep will ever be the same, and even when you know your own preference, try to avoid getting too hung up on a number and instead check in on how you feel each morning.

If you want support in resetting your sleep, DM me for a free sleep consultation.

23/02/2023

Up to 60% of women will have sleep challenges as they transition through perimenopause, menopause and beyond.

This transition can be difficult for many women, and if we add the impact of not sleeping onto this, it can feel overwhelming.

If you are a midlife woman with sleep challenges, read on to learn how you can reset your sleep to bring mental, physical, emotional and metabolic wellbeing.

If you are looking for support with your sleep challenges, DM me and lets chat.

09/02/2023

Want to know how food can support or sabotage your sleep?

Read my latest blog to find all the answers!

Food glorious food! What, how and when you eat has the potential to support or sabotage your sleep!

31/01/2023

What is getting in the way of your sleep?

Your mind!

Or your hyper-aroused mind to be specific.

Hyper-arousal describes that sensation of swirling and repetitive thought patterns, list making, ruminating, replays of events in the past, forecasting of events in the future, planning, to do lists, worrying...the list goes on and on.

And whereas, some of these types of thinking are helpful, if we get them close to bedtime or in bed, they have the potential to significantly disrupt our sleep.

Here is how it works. I wake at 2am and immediately start to think about an argument I had with my friend the day before. I replay the discussion again in my head, trying to resolve things. I have feelings of resentment and frustration that she could not see my point of view. Cortisol is released, my heart rate increases slightly, body temperature too and....DING DING DING, I am WIDE AWAKE.

Tired but Wired.

And if you have problems sleeping, add sleep anxiety onto the growing pile of worries that will haunt you around bedtime. The “what if” type of thinking that only leads us down dark roads.
So, short of chopping our heads off, how do we quieten our aroused minds?

Here are my suggestions

💨Diaphragmatic Breathing
🧘Mindfulness Morning Moments: Tune all 5 senses into a morning routine (e.g shower)
🤫 AWT: Assigned Worry Time
📝Journaling
💪🏻 Progressive muscle relaxation
😌 Guided Visualization to take you to a relaxed place
🙏Wind down zone: create a wind down time before bed to reduce arousal (we do this with our children but forget this is also critical for adults too)

23/01/2023

Want to learn techniques to bring energy first thing?

Follow these five steps from a sleep expert!

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