Sleephoria

07/23/2024

🌟 Calling all women in midlife feeling constantly tired, drained, and exhausted.

Do you have a hard time falling asleep? Or perhaps you wake up a few hours after going to bed, staring at the ceiling unable to fall back asleep?

Feeling frustrated and annoyed after perfecting your wind down routine, avoiding screens and hour before bedtime. And even stop drinking caffeine after 10am.

You’ve tried all the sleep supplements and they don’t make a difference.

Overwhelmed that nothing will work and poor sleep is the new norm?

The answers you’ve been seeking are finally here.

Join Dr. Valerie Cacho, integrative sleep physician, for an upcoming *free webinar* focused on addressing the specific sleep challenges women face during perimenopause and menopause.

When: Sunday July 28th at 2pm pacific
Where: zoom
Registration: in bio or visit www.sleephoria.com

05/30/2024

The moment you open your eyes each morning, you have a choice to make. 🌞

Will you start your day with a grateful heart or let your mind fill with worries, doubts, and complaints? Make the choice that will set the right tone for your day.

💐 Take a few minutes to appreciate the simple things - you wake up, you have a roof over your head, you have loved ones in your life. Starting each day with an attitude of gratitude has the 𝗽𝗼𝘄𝗲𝗿 to shift your mindset and open your eyes to the abundance already around you.

Soak in the warmth of the sun rays, smile at the sound of the birds chirping, and feel gratitude for another opportunity to live, love, and pursue your purpose. Keep this gratitude close to your heart and spread it to everyone you encounter. Your positive presence can lift their spirit and make their day.

So rise and shine - the day holds so much promise and beauty if you choose to see it!

🙏 What are you grateful for today? Let me know in the comments!

🙏

05/25/2024

Houseplants do more than just brighten up your space. Having a little green in the bedroom comes with some major benefits for your health and well-being! 🌼

𝗣𝗹𝗮𝗻𝘁𝘀 produce oxygen and absorb carbon dioxide as they photosynthesize, helping you breathe easier as you sleep. Their natural air-purifying abilities can also help remove toxins like benzene, formaldehyde and trichloroethylene from the air. Who knew your leafy friends double as natural air filters?

👀🌿 Staring at lush greenery is proven to lower stress levels and blood pressure, helping you relax into a 𝗽𝗲𝗮𝗰𝗲𝗳𝘂𝗹 𝗻𝗶𝗴𝗵𝘁’𝘀 𝗿𝗲𝘀𝘁. Keeping plants in the bedroom may even help you fall asleep faster and sleep more soundly. Talk about plant power!

Bringing the outdoors in gives you a daily dose of natural beauty that feeds your creativity and sparks joy. Waking up to a vibrant plant oasis will boost your mood and make your morning routine feel more rejuvenating.

💡 Still not convinced to make room for plants in the bedroom? Give it a try—your body and mind will thank you. What do you have to lose, except maybe a little empty space on your nightstand?

Go ahead, make your bedroom into an indoor Eden. Your plants are waiting!

Do you have any plants in your bedroom yet? If not, what are you waiting for? 𝗦𝗔𝗩𝗘 this post for inspiration—your new leafy roommates will be worth it! 💗

05/21/2024

Lights out, legs out! 💤🦵

Do you stretch before bed? If not, it’s time to start! Stretching right before bed has some pretty amazing 𝗯𝗲𝗻𝗲𝗳𝗶𝘁𝘀 that will help you sleep better and wake up feeling refreshed.

💆 It reduces muscle tension and relaxes your body which helps you fall asleep faster. Who doesn’t want that!

🩸 It also increases blood flow and circulation. This allows your muscles to repair and recover while you sleep. Pretty cool, right?

🧎‍♀️ Additionally, stretching before bed can improve your posture and alignment. This prevents you from waking up with aches and pains. Say goodbye to that morning backache!

🙆‍♀ It boosts your flexibility too. Even doing a few simple stretches makes your joints and muscles more flexible over time.

💁‍♀️ And finally, it just plain feels good! Taking just 10 minutes to stretch releases feel-good endorphins and reduces overall stress levels. It’s like a mini-massage before bed.

So are you convinced of the benefits of pre-bed stretching yet? What’s your favorite stretch before bed? Let me know in the comments below! And be sure to 𝗦𝗔𝗩𝗘 this post for later.

Sweet dreams! 😴

05/20/2024

04/30/2024

As women, we’re constantly bombarded with unrealistic beauty standards that make us feel like we need to look a certain way to be accepted. But the truth is, we’re all beautiful in our own unique way! 💃

Here are some powerful tips to help you radiate self-acceptance and embrace your unique beauty:

1️⃣ Remember, beauty knows no age! Your laugh lines tell stories of joy and wisdom earned through years of experience. Embrace those beautiful wrinkles, for they are badges of a life well-lived.

2️⃣ Celebrate your body’s abilities. Shift your focus from appearance to strength. Engage in activities that make you feel strong, whether it’s hiking, dancing, yoga, or simply taking a walk in nature. Your body is a powerhouse, and every step you take is a testament to its resilience.

3️⃣ Surround yourself with supportive friends who appreciate you for who you are, inside and out. Genuine connections are essential for fostering self-acceptance and building a positive body image. Choose friends who lift you up and celebrate your unique beauty.

Remember, dear ladies, you are more than just a number on a scale or a reflection in the mirror. Embrace your midlife beauty, for it is a testament to your strength, wisdom, and resilience. Let’s spread the message of body positivity and self-acceptance together!

💖 Save this and share it with your friends who need a reminder to celebrate their midlife beauty. Together, we can inspire a world where every woman feels empowered and confident in her own skin.

04/28/2024

Still feeling 𝗿𝗲𝘀𝘁𝗹𝗲𝘀𝘀? Well, maybe it’s time to debunk those 𝘀𝗹𝗲𝗲𝗽 𝗺𝘆𝘁𝗵𝘀 that you have read or been told by your friends or family! 🚩 👭🏻

👩🏻‍⚕️ I’m 𝗗𝗿. 𝗩𝗮𝗹𝗲𝗿𝗶𝗲 𝗖𝗮𝗰𝗵𝗼, a double board certified sleep medicine physician with over 10+ years of experience. And guess what? I’m hosting an exclusive 𝗙𝗥𝗘𝗘 𝘄𝗲𝗯𝗶𝗻𝗮𝗿 just for you ladies! Join me as we dive into “𝟱 𝗦𝗹𝗲𝗲𝗽 𝗠𝘆𝘁𝗵𝘀 𝗪𝗼𝗺𝗲𝗻 𝗦𝗵𝗼𝘂𝗹𝗱𝗻’𝘁 𝗙𝗮𝗹𝗹 𝗙𝗼𝗿!” and make sure to mark your calendars for 𝗔𝗣𝗥𝗜𝗟 𝟮𝟵, from 𝟭𝟮:𝟬𝟬-𝟭𝟮:𝟯𝟬 𝗣𝗠 𝗣𝗦𝗧 because let me tell you, every minute of this webinar is truly worth it! 🌟

You’ll walk away with a better understanding of your body’s unique sleep needs and how to actually achieve 𝗵𝗶𝗴𝗵-𝗾𝘂𝗮𝗹𝗶𝘁𝘆 𝗿𝗲𝘀𝘁. Save yourself and the women in your life from harmful misinformation! ⚠️🚨

✅ So, register here/now 👉🏼 https://www.sleephoria.health/webinar/sleep-myths-women-can-stop-believing-in-2024/register we still have slots for you! Link in bio

What do you have to lose (except some sleep myths)? 📅 𝗦𝗜𝗚𝗡 𝗨𝗣 today and make 𝟮𝟬𝟮𝟰 your most well-rested year yet. Sweet dreams! ❤️

04/26/2024

Is your back aching from sitting at your desk all day? Are your eyes strained from staring at a screen? We feel you. As work from home becomes the new normal, it’s all too easy to fall into unhealthy habits.🥴

That’s why we’re sharing this quick and easy deskercise routine to keep you moving and boost your productivity throughout the day. No equipment needed - just your body and your chair!

🤷🏻‍♀️ Start with shoulder rolls to release upper body tension. Circle your shoulders up and back 5 times, then reverse. Next, come to a tall seated position and reach your arms overhead for a big stretch. Hold for 5 breaths then release back down.

🦵🏼 Time to wake up your legs! Extend one leg straight out and flex your foot. Point and flex 10 times then switch legs. Stand up and march in place for a minute to get your blood flowing.

👀 For tired eyes, look out a window or into the distance to give them a break. Close your eyes and gently massage your temples.

🤸 Lastly, stand in a lunge position and gently twist your torso to stretch your back and sides. Repeat on both sides.

There you have it! A simple 5 minute routine to boost energy and prevent pain from sitting all day. No equipment or gym required.

So next time you start to feel sluggish, try these deskercises to refresh your body and mind. 𝗦𝗔𝗩𝗘 𝗧𝗛𝗜𝗦 𝗣𝗢𝗦𝗧 so you always have it handy. Now get moving and make your workday your healthiest yet!

04/16/2024

The present moment holds boundless joy, if only we open our eyes to see it.

As Thich Nhat Hanh wisely said, “𝗧𝗵𝗲 𝗽𝗿𝗲𝘀𝗲𝗻𝘁 𝗺𝗼𝗺𝗲𝗻𝘁 𝗶𝘀 𝗳𝗶𝗹𝗹𝗲𝗱 𝘄𝗶𝘁𝗵 𝗷𝗼𝘆 𝗮𝗻𝗱 𝗵𝗮𝗽𝗽𝗶𝗻𝗲𝘀𝘀. 𝗜𝗳 𝘆𝗼𝘂 𝗮𝗿𝗲 𝗮𝘁𝘁𝗲𝗻𝘁𝗶𝘃𝗲, 𝘆𝗼𝘂 𝘄𝗶𝗹𝗹 𝘀𝗲𝗲 𝗶𝘁.” 🎀

How often do we let the gift of the present slip away, consumed by regrets about the past or worries for the future? Yet the present is all we truly have. Each moment can reveal new depths of beauty, meaning, and delight if we pay attention.

Let go of what came before and what lies ahead. Breathe in the now. Feel the sunshine on your skin, the breeze in your hair. Listen for birdsong, notice flowers newly in bloom. Tune in to your senses, and the aliveness pulsing through you.

🦋 This moment is ready to bless you. Receive it with gratitude. Marvel at the wonder of simply being here, now, immersed in life. Happiness awaits your discovery. All you must do is open to the present.

Ladies give yourself the permission to put down your burdens and worries. Set aside your to-do lists and shoulds. Instead, inhale this moment. Let it fill and nourish you. Then exhale a sigh of joy for the gift of now.

𝗦𝗔𝗩𝗘 𝗧𝗛𝗜𝗦 𝗣𝗢𝗦𝗧 to remind yourself to fully live each moment. The present is yours for the taking - if you choose to see it. ˚˖𓍢ִ໋🦢˚

04/01/2024

Ugh, I know! The exhaustion and poor sleep struggle is 𝗥𝗘𝗔𝗟. 😕

Don't worry, you're not alone because there's an amazing community here to support you.

In our 𝗦𝗹𝗲𝗲𝗽𝗵𝗼𝗿𝗶𝗮 𝗰𝗼𝗺𝗺𝘂𝗻𝗶𝘁𝘆, you’ll unlock a treasure trove of sleep knowledge and support, all at your fingertips. Here’s include on the program:

🔹 Live Q&A sessions with the one and only Dr. Val not once, but TWICE a week! 🎤👩🏻‍⚕️

🔹 Asynchronous text-based Q&A for all your burning sleep questions. 📲💬

🔹 Exclusive member-only workshops featuring expert guests ready to elevate your sleep game. 🌟🛌

🔹 Incredible discounts on top-notch sleep products because we believe in making your dreams come true—literally! 💸💤

But here’s the deal: this amazing offer won’t last forever! 🕒⏳ Our free membership won’t be free forever, and we want you to join before it closes its doors. Our goal is to empower as many sleepy souls as possible, and we want 𝗬𝗢𝗨 to be a part of this dreamy journey. 💖

Click the 𝗟𝗜𝗡𝗞 𝗜𝗡 𝗢𝗨𝗥 𝗕𝗜𝗢 to join!

03/30/2024

I know ladies how tough it is to keep up with a busy lifestyle.

⛲ It's easy to let healthy habits fall by the wayside when there aren't enough hours in the day. Taking care of myself is just as important as taking care of everyone else.

That's why I make sure to incorporate little moments of self-care into my daily routine - even if it's just 5 minutes of quiet meditation, a quick workout when the kids are napping, or sipping on my matcha latte while I tackle my to-do list.

🎀 These small acts of 𝘀𝗲𝗹𝗳-𝗹𝗼𝘃𝗲 help me recharge so I can show up as my best self for my family and my work. When I'm practicing good self-care, I have more energy, focus, and patience to handle all of life's demands.

I know you're busy too, mama! But never forget - you can't pour from an empty cup. Take a few minutes every day to refill yours. Your health, your family, and your goals will thank you! 💃

🩰 𝗦𝗔𝗩𝗘 this post for when you need a little reminder to take care of yourself. Let's do this together!