Category: Vitamins and Wellness

Choosing Hormone Care: Questions Every Patient Should Ask Before Starting Treatment

Hormone therapy has become more accessible than ever before. From online programs to in-clinic care, there are countless options promising increased energy, better sleep, weight loss, improved mood, and restored vitality.

But before starting hormone treatment, it’s important to remember something very important:
Not all hormone care is created equal.

Hormones affect nearly every system in the body. That’s why choosing the right provider and clinic matters just as much as the treatment itself.

If you’re considering hormone therapy—whether online or in person—here are some of the most important questions you should ask before beginning care.

🌿 1. How Long Has the Clinic Been Treating Hormones?

Experience matters.

Hormone optimization is not a one-size-fits-all process. Every patient responds differently based on age, lifestyle, medical history, stress levels, nutrition, and overall health.

A clinic with years of hormone experience is more likely to:

  • Recognize patterns in symptoms
  • Understand how hormones work together
  • Adjust treatment safely and effectively
  • Provide more personalized care

Ask:

  • How long have you been treating hormone imbalance?
  • How many hormone patients do you see regularly?
  • Do you specialize in hormone optimization?

🧪 2. How Extensive Is Their Testing?

Good hormone care should go beyond a quick questionnaire.

Many symptoms such as fatigue, weight gain, low libido, anxiety, poor sleep, and brain fog can be linked to multiple systems in the body—not just one hormone.

A quality hormone evaluation often includes:

  • Comprehensive lab work
  • Thyroid markers
  • Testosterone and estrogen levels
  • Progesterone
  • Cortisol and stress markers
  • Vitamin deficiencies
  • Metabolic and inflammatory markers

Comprehensive testing helps providers understand the whole picture rather than simply treating symptoms.

💚 3. What Does Patient Care Actually Look Like?

Hormone therapy should feel personal—not transactional.

You deserve a provider who:

  • Listens to your symptoms
  • Takes time to understand your goals
  • Explains your lab results clearly
  • Creates a customized treatment plan
  • Adjusts treatment based on your response

Ask yourself:

  • Did I feel heard during my consultation?
  • Did they rush through my concerns?
  • Do they explain the “why” behind treatment recommendations?

The best care plans are built around the patient—not just the lab numbers.

🔄 4. What Follow-Up Care Is Included?

Hormone therapy is not a “set it and forget it” treatment.

Your body changes over time, and hormone levels can shift based on stress, sleep, nutrition, weight changes, and age. Follow-up care is essential for safety and success.

Ask:

  • How often are follow-up labs completed?
  • Will I have regular provider visits?
  • What happens if symptoms change?
  • Is coaching or lifestyle support available?

Ongoing monitoring helps ensure your treatment remains balanced, safe, and effective.

👩‍⚕️ 5. Who Is Managing Your Care?

Not all programs provide the same level of medical oversight.

You should know:

  • Are the providers board-certified?
  • Do they have hormone-specific training?
  • Is there direct access to clinical staff?
  • Can you ask questions between appointments?

Hormone care should include medical guidance—not just prescription fulfillment.

🌟 6. Does the Clinic Focus Only on Hormones—or Overall Wellness?

Hormones are only one piece of health.

The best outcomes often happen when clinics also address:

  • Nutrition
  • Sleep
  • Stress
  • Weight management
  • Gut health
  • Lifestyle habits
  • Supplement support

True wellness care looks at the whole person.

The Bottom Line

If you’re considering hormone therapy, take the time to ask questions. A quality clinic should welcome them.

You deserve care that is:
✅ Thorough
✅ Personalized
✅ Supportive
✅ Monitored
✅ Focused on long-term wellness—not quick fixes

Hormone optimization can be life-changing when done correctly. The right clinic won’t just prescribe treatment—they’ll partner with you on your journey to feeling your best again.

🌿 Your health deserves more than convenience. It deserves comprehensive care.

Stress Less For Wellness

Stress Less!

As we navigate the unfolding chapters of 2024 in our ongoing series of inspiration and action, today’s pivotal theme invites you to embrace serenity amid life’s whirlwind: stress less for overall wellness.

The impact of stress on our well-being cannot be overstated. From hormonal imbalances to compromised mental health, stress has far-reaching effects. To counteract this, consider integrating stress management techniques into your daily routine. Meditation and mindfulness, in particular, are powerful tools that can anchor you in the present moment, fostering a sense of calm and equilibrium.

In the quest for stress resilience, consider incorporating Stress Reset from NLRx Nutrition into your supplement regimen. Crafted with a blend of natural ingredients designed to support stress reduction, this supplement can be a valuable addition to your wellness toolkit. Consult with our healthcare professionals to ensure it aligns with your individual needs and complements your existing health practices. Visit www.NLRxNutrition.com for more information on Stress Reset and our other intentional supplements.

Mindful breathing exercises, guided meditation, and moments of intentional reflection can be woven seamlessly into your day, offering a reprieve from the demands of a fast-paced life. These practices not only soothe the mind but also contribute to hormonal harmony, mitigating the detrimental effects of chronic stress.

Remember, stress management is not a one-size-fits-all endeavor. Experiment with different techniques to discover what resonates with you. Whether it’s a daily meditation session, a mindful walk in nature, or a few moments of deep breathing–find what brings you solace and build these practices into your routine. As you embark on this journey to stress less, recognize that it is not about eliminating stress entirely but rather cultivating resilience in the face of life’s challenges. Embrace the power of small, intentional steps supported by mindful practices and targeted supplements to navigate stress and maintain your well-being. In 2024, let stress be a catalyst for growth and self-discovery, rather than an impediment to your journey of inspiration and action.

Get started today with New Leaf Wellness Stress Reset.
Make 2024 a Journey of Inspiration and Action!

Best of Omaha 2024 Winner

CONGRATULATIONS! New Leaf Omaha for winning
Best of Omaha 2024!

Shoutout to our New Leaf Wellness, Omaha clinic for winning Best of Omaha 2024! We are so proud of your dedication to health and wellness. Keep up the amazing work! Celebrating 2 years serving Omaha, NE and winning Best of Omaha 2 years in a row!

New Leaf Wellness’s mission is to help patients make healthy changes to impact their overall health and wellness. New Leaf Wellness in Omaha can help show you how to keep your health goals on track!

#BestOfOmaha2024 #NewleafWellness #HealthAndWellness #Congrats

Click to learn more about our Omaha Clinic
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How To Avoid the Holiday Weight Gain

On Thanksgiving day and the ten days after Christmas, Americans will gain the most weight of the year. This time is when many people let their fitness routine and healthy eating slide away. It is easy to understand why. The abundance of holiday food, parties, and family gatherings, can make excuses easy. If you stay on track 90 percent of the time, that favorite small dessert will not hurt you. You can avoid holiday weight gain with careful planning and the right attitude.

I have some tips to help you get through and still enjoy the holidays without blowing your health and wellness plan.

  1. When planning a special meal for the holiday or weekend, plan for it and enjoy it. Make sure you stay on track the days preceding and following it. Do not sweat it when you are having a bad day. Start over the next day. Do not let the bad day get you down. The next day, get right back on it and stay positive.
  2. Use an app such as My Fitness Pal or even write your food intake down on paper. If you do not know how much you are eating, you can lose track of the foods you have eaten. People that record their food are much more successful in losing weight and staying on track because we usually underestimate how much we eat and overestimate how much we exercise. It helps to track that you are getting enough protein, fat, and carbs. Recording food can keep you accountable and allow you to see what does and does not work for you.
  3. Prioritize your protein intake. Protein keeps you full longer, reduces hunger, and helps your metabolism and appetite-reducing hormones. Keeping your muscle is very important for long-term success and requires protein.
  4. Drink more water. Then you will not be as hungry and tempted to overindulge. Water intake will also help boost your metabolism by helping you burn fat, keep you hydrated for workouts and help remove waste from the body.
  5. Be a social butterfly when at holiday parties. Instead of just enjoying the food, enjoy the company. Focus on other things besides the food. Walk around and talk to people, and position yourself away from the buffet so you do not see it. If food is in front of you, you may want another bite and keep eating. Remember, there is more to the holidays than just eating.
  6. Drinking alcohol can make it difficult to lose weight. Most alcoholic drinks have high calories and contain sugar that will increase your blood glucose and make you have more sugar cravings on the blood sugar rollercoaster. Estrogen metabolism can also be affected as your body recognizes alcohol as a toxin.
  7. Offer to bring a healthy dish to the party. Bring a veggie or meat tray to help resist temptation.
  8. After eating dinner, go for a family walk. A 2-5 minute walk can reduce blood sugar and insulin levels. After eating, blood sugar levels can spike, and insulin produced to control them can lead to diabetes and heart issues.
  9. Dress up and keep the stretchy-waisted pants at home. Baggy pants allow you to overeat, so wear some skinny jeans or something more tight-fitting to show off those curves. You will not be as inclined to go for second or third servings.
  10. Make positive decisions in the buffet line. Grab a small plate instead of the bigger one. Wait at least 20 minutes and have a big glass of water later before you go back for seconds. You may be less hungry than you think. Take smaller bites as you are eating. Nibble when you eat. Be mindful and enjoy each bite. Savor the taste of it and enjoy each bite and still avoid the holiday weight gain.
  11. Sleep as much as you can. Lack of sleep is one of the leading causes of holiday weight gain. Sleep deprivation can lead to stress and high cortisol levels, decreased glucose tolerance, dysregulated appetite hormones, and poor food decisions. Seven to eight hours of sleep a night is what you should be getting. High cortisol from lack of sleep can lead to belly fat. You make worse decisions about what to eat when tired.
  12. Don’t let the holidays stress you out. Find healthy ways to manage stress by walking, meditating, stretching, doing hobbies, or calling a friend.
  13. Enjoy the time with your family and friends. Enjoy food in moderation. This time of the year is meant to be enjoyed. Be easy on yourself. You will get back on track the next day after indulging in holiday festivities!

New Leaf Wellness’s mission is to help patients make healthy changes to impact their overall health and wellness. It is about taking baby steps, staying positive, and building a healthy lifestyle. We can help you avoid that holiday weight gain. New Leaf Wellness in Omaha can help show you how to keep your health goals on track!

menopause, Tictoc, BioTe

GAC Injections Optimize Your Health

Can GAC Injections Optimize Your Health?

A poor diet deprives your body of the amino acids it needs to function correctly. However, healthy levels of amino acids in your body mean better overall health. Studies show that amino acids can help boost energy, eliminate brain fog, reduce inflammation, and assist in weight loss plans. Three compounds excel at providing these benefits: glutamine, arginine, and carnitine (GAC). When combined and administered via injection, GAC may be the breakthrough treatment you need to optimize your health and well-being.

Amino acids – the building blocks in our bodies that help form proteins – play an integral role in tissue repair and growth, metabolism, immune system functionality, and much more. Unfortunately, many modern Americans lack healthy levels of amino acids. Dozens of years of public health messages promoting balanced diets have resulted in almost no change in the U.S. In fact, nutrient-poor foods make up nearly 27% of the average American diet.

Understanding GAC

What exactly is a GAC injection, you might be asking? GAC injections from Global Life Rejuvenation blend the three conditionally essential amino acids we mentioned above. Each amino acid has its own benefits and contributions to your health. The following is a brief overview of each amino acid:

Glutamine

Like fuel in an internal combustion engine, glutamine gives the cells in your body the energy and power they need to function. Glutamine is crucial for a number of reasons: It helps build lean muscle, enhances your endurance, and is essential for healthy immune systems and intestinal functions. Due to glutamine’s importance to the body, your endurance depletes rapidly when you are ill or stressed. For that reason, many doctors recommend supplementing glutamine so your body has enough on standby when you need it most.

Arginine

Much like glutamine, this amino acid also falls under the category of being conditionally essential. This indicates that its demand increases notably during periods of illness or disease. Research demonstrates that arginine plays a pivotal role in enhancing blood pressure regulation and is a crucial factor in the synthesis of creatine. It also has impressive anti-inflammatory properties, helps relax the blood vessels in your body, and promotes proper blood circulation. As an energy substrate, creatine is essential for cellular energy production throughout your body. When arginine levels are low, creatine production becomes limited, leading to less cognitive function and more fatigue.

Carnitine

If your ideal weekend involves waking up early, hitting the gym, eating healthy, and maintaining your overall wellness, carnitine may be your favorite part of GAC injections. In addition to boosting your endurance and maximizing workout recovery, carnitine enhances your body’s fat-burning ability.

What are the Benefits of GAC Injections?

Like high-octane fuel in an engine, GAC injections can supercharge essential body functions, making your weight loss, anti-aging, and wellness plans more efficient and effective. Are you looking for a quicker way to achieve your fitness and weight-loss goals? Are you in need of an extra “boost” to your anti-aging regimen? GAC injections may be perfect for you.

The most common benefits of GAC include the following:

  • Better Sleep
  • Improved Energy
  • More Endurance
  • Mental Clarity
  • Efficient Fat-Burning and Weight Loss
  • Enhanced Immune System
  • Improved Blood Flow and Circulation
  • Lean Muscle Development
  • Enhanced Mood
  • Quicker Workout Recovery Times

GAC Injections…

Millions of Americans struggle every year to maintain their fitness and weight-loss goals. They want to look and feel younger but need help with diet, exercise, and health supplements. If you’re craving an invaluable aid on your journey to optimal wellness and health, contact New Leaf Wellness, Omaha about GAC injections today. By tomorrow, you could be one step closer to a healthier, more fulfilling life! GAC injections are available in all clinics including Omaha!

Click here to learn more about GAC injections: Women | Men

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Embracing Food Sensitivity Test Results

Embracing Food Sensitivity Test Results: A Journey to Wellness

by guest author Rodrigo Raphael, CEO Biotrinetix Laboratory

Food sensitivities can have a profound impact on our overall well-being, affecting everything from our digestive health to our energy levels and even our mood. Discovering your food sensitivities through testing can be a game-changer, allowing you to make informed choices about what you put into your body. While the prospect of adjusting your diet may seem daunting at first, following your food sensitivity test results can be a rewarding and transformative experience if approached with the right mindset. In this blog post, we will explore how embracing your food sensitivity test results is not as hard as you may think, and how preparation, a positive mindset, and letting go of emotional attachments can lead you to success on your wellness journey.

1. Shift Your Perspective
The key to making the transition to a food-sensitivity-friendly diet easier lies in shifting your perspective. Instead of dwelling on the foods you should avoid, focus on the vast array of delicious and nourishing alternatives available to you. View this journey as an opportunity to explore new culinary horizons and nourish your body in a way that promotes optimal health. Remember, you are making choices that support your well-being, and that is a cause for celebration.

2. Preparation is Key
Success in following your food sensitivity test results starts with preparation. Take the time to research and plan meals that align with your dietary needs. Create shopping lists and keep your pantry stocked with ingredients that you can turn to when cooking or preparing snacks. With a bit of preparation, you’ll find it much easier to stick to your new dietary guidelines without feeling overwhelmed.

3. Letting Go of Emotional Attachments
Food is often associated with emotions, memories, and comfort. Letting go of emotional attachments to the foods you used to enjoy can be challenging, but it is an essential step towards embracing your food sensitivity results. Instead of feeling deprived, remind yourself of the positive changes you’re making for your health. Seek comfort in new recipes and the joy of discovering flavors that are both delicious and nourishing.

4. Seek Support
Remember, you don’t have to embark on this journey alone. Seek support from Biotrinetix, friends, family, or online communities and individuals with similar dietary needs. Sharing experiences, tips, and recipes can make the transition feel less isolating and more empowering. Surround yourself with a positive support system that encourages and celebrates your commitment to your well-being.

5. Focus on the Positive
Rather than focusing on the reactive foods on your test results, concentrate on the vast array of foods that you can still enjoy without any adverse reactions. Celebrate the fact that you are taking charge of your health and making choices that align with your body’s needs. As you start to feel the positive effects of your dietary changes, you’ll find that the sacrifices are well worth it. Following your food sensitivity test results doesn’t have to be as hard as it may initially seem. With a positive mindset, preparation, and support, you can embrace this journey toward improved health and well-being. Letting go of emotional attachments to certain foods and focusing on the abundance of nourishing alternatives will make the transition smoother and more enjoyable. Remember, you are making choices that prioritize your health and vitality, and that is a powerful step towards a happier and healthier you. So, go forth with confidence, and may your food sensitivity journey be one of growth, discovery, and wellness.

Wellness Coaching

Just as a sports coach can help an athlete develop and excel at a sport, Wellness Coaching can help anyone excel at living their life, even if they have chronic medical conditions.

The coaching process is similar to talk therapy in that it involves two people discussing ideas and issues. The process is different in that the person, who is being coached, is in the driver’s seat, creating their goals as well as the strategies on how to arrive at their goals.

What Does a health coach do?

People tend to hire Wellness Coaches to help them with health issues, such as weight loss, stress reduction, chronic condition management, improving diet and exercise, addiction, and adjusting to a life-altering health event, like a heart attack. There is an overlap between what a Wellness Coach and what a life coach does. A life coach’s domain is much broader, includes career issues, executive coaching, and professional effectiveness.

Unlike health fads that come and go, wellness coaching has strong evidence behind it backing its effectiveness for improving health and well-being. At New Leaf Wellness, a Wellness Coach promotes happiness, builds resilience, saves money, and helps people live longer and more fulfilling lives.

In conclusion, take control of your health and the health of your employees with help from your dedicated Wellness Coach wherever you are via Zoom. Save yourself from High Healthcare costs. Sign up for our online or in-person consultation services and receive personal attention! FREE 20-minute First session!

Health Coaching can help with :

  • Weight loss
  • Stress reduction
  • The management of chronic conditions
  • Improving diet and exercise
  • Preventive care and wellness
  • Illnesses and injuries prevention education
  • Disease management
  • Multi-Cultural Workplace Wellness
  • And so much more!

Are you tired or feeling sluggish? Has your get up and GO… GONE? Call New Leaf Wellness and schedule a FREE 20-minute session with a Wellness Coach.

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Hormones & Food in Omaha, NE

Weight gain, pain, and fatigue are just a few symptoms of hormonal imbalances. If you found this blog post, then you probably have a pretty good understanding of the importance of hormones and how they can affect your day-to-day life. Or maybe you are experiencing some imbalances and want to do something about it. Hormones & Food education can be found at our New Leaf Wellness clinic in Omaha, NE. What if there was a way that you could help with your imbalance symptoms while you’re doing something everyone does every single day? Eating. More specifically, your daily food choices.

How Food Choices Affect My Hormones

“Food can affect the production and secretion of hormones by direct actions on the gut, by nervous reflexes, through changes in the concentration of various metabolites in the blood, or secondary to changes in circulating gut hormone levels.” PubMed

The food you eat can impact the amount of certain hormones that are made in your body and how much those hormones are dispersed. We can manipulate some of these hormones through specific foods. But what foods should you be looking for?

The first items you want to put in your shopping cart are cruciferous vegetables. Cruciferous vegetables include broccoli, cauliflower, brussels sprouts, kale, cabbage, and bok choy. These veggies help our livers metabolize estrogen and protect us from estrogen-dominant cancers. It really does pay to eat your vegetables, kids.

Carbs or No Carbs

Another thing you’ll want to look for is high-fiber carbohydrates. A good rule of thumb is the “half/fourth rule.” Half the meal is full of nonstarchy vegetables, and a fourth of the meal is starchy vegetables like potatoes or whole grains. A high-fiber diet can help clear out some excess hormones from your body, along with regulating melatonin and cortisol. So grab some carrots, sweet potatoes, and squash to that shopping cart too.

Finally, let’s talk about fat. Fat and cholesterol are the building blocks of hormones. It is important to stock up on fats high in omega-3s. Some foods that include healthy fats are salmon, albacore tuna, walnuts, flaxseeds, olive oil, chia seeds, and avocados.

Small life changes like choosing what foods to eat can affect how your hormones interact with the rest of your body. And they’re not even gross or obscure dishes that are impossible to find. Most likely you have some of these ingredients in your kitchen already. If you need some starting ideas, try looking up some healthy recipes including any of the foods listed above. Help your taste buds and your body! For more help, go to New Leaf Wellness, Omaha, or one of the other New Leaf Wellness clinics near you.

Click here to learn more about Hormone Replacement Therapy: Women | Men

menopause, Tictoc, BioTe

The Menopause Diet in Tulsa, OK

Menopause is one of those things women are taught to fear at a very young age. Wait until the hot flashes. However, thanks to the miracle of modern medicine, hormone therapy has arrived to ease the side effects of menopause greatly. What can you do daily to make this part of the biological process just a little bit more bearable? The answer may be the Menopause Diet in Tulsa, OK.

Helping Menopause With Food

In order to understand what happens to our bodies when we enter menopause, it’s important to understand how foods and diet shifts can affect those symptoms. As defined by WebMD, menopause is the phase in which your period ends, marking the end of your reproductive years. Symptoms of menopause include trouble sleeping, the need to pee more often, sore breasts, and many others.

There may be some foods that you can indulge in (or steer clear of) that may help ease the tension of these annoying symptoms.

Perimenopause – Symptoms and Causes

While in perimenopause, the time that precedes menopause, your estrogen levels may fluctuate. You can receive phytoestrogens, a group of chemicals that weakly act as estrogen in your body, from certain foods. Foods that contain high levels of phytoestrogens include soybeans and flaxseeds.

Another hormone that menopause manipulates is cortisol: your stress hormone. This hormone is a part of your fight-or-flight response that can contribute to visceral fat if maintained at high levels. Be mindful of drinks such as caffeine and alcohol that raise your cortisol levels. You don’t have to cut these drinks cold turkey. Just minimizing your consumption of these substances can benefit your overall health, especially during menopause.

Healthline at New Leaf Wellness, Tulsa

Healthline also recommends whole foods, such as fruits, vegetables, whole grains, high-quality proteins, and dairy products. Whole foods, such as these, can aide in reducing the effects of menopausal symptoms. Ingesting healthy fats like omega-3 fatty acids from fish can also help.

Lastly, take care of your body, especially when it is going through a change like menopause. Building and maintaining healthy habits and getting in touch with your body can only help you. It’s a win-win situation. By changing simple habits in your day-to-day life, you may find you’re able to curb the symptoms of menopause. To help you go to New Leaf Wellness, Tulsa, or one of the other New Leaf Wellness clinics near you.

Click for more information on Hormone Therapy

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Wellness Behavioral Therapy For Insomnia

Wellness Behavioral Therapy For Insomnia

You look at the clock: 2:09 a.m. You groan. You’ve been lying in bed, awake, for over three hours. You have to be up before 7 a.m., meaning you will get less than five hours of sleep— at best. You’re super stressed about falling asleep, and your mind is racing: Why does this keep happening? I’m going to feel awful tomorrow. Why won’t my body sleep?

If you’ve been having trouble falling asleep, staying asleep, or waking up too early and can’t fall back asleep, you have insomnia. If this happens for at least three months, it’s chronic insomnia.

You may feel stuck in a pattern of sleepless nights and tired days, but chronic insomnia is treatable— though not necessarily by reaching for a sleeping pill. Wellness behavioral therapy for insomnia is the preferred first-line treatment for chronic insomnia disorder.

Changes From Wellness Behavioral Therapy

Wellness behavioral therapy empowers you to be your coach by addressing thoughts and behaviors interfering with sleep. Wellness behavioral therapy can be used with or without sleep medications, though when used on its own, you get away from medication downsides and side effects.

Of course, Wellness behavioral therapy for insomnia is no quick fix. As with anything new, it takes consistent effort and even some patience to see results. Mastering just a few Wellness behavioral therapy changes initially may be easier than trying too many all at once, which can get overwhelming and be counterproductive.

As explained in the name, Wellness behavioral therapy, one aspect of WBT focuses on changing behaviors. In the case of insomnia, this means forming routines that encourage sleep. You may already be familiar with many of these practices. They include going to bed and waking up at the same time each day, relaxing before bed, avoiding caffeine in the late afternoon and evening, and exercising regularly. You should also avoid daytime napping and get out of your bed at night if you don’t feel sleepy, which helps your mind associate your bed with sleep.

But WBT’s other focus is “cognitive”— your thinking. Positive self-talk and calming your mind are two cognitive strategies to treat your insomnia and think your way to sleep.

Positive Self-Talk (Cognitive Restructuring)

When you’re having trouble falling asleep, you might find yourself thinking things like:
  • “I know I’ll be awake for hours.”
  • “If I don’t fall asleep right now, I’ll be exhausted tomorrow.”
  • “At this rate, I’ll only get a couple of hours of sleep.”

These thoughts are natural but can leave you more agitated and make it even harder to sleep. If left unchecked, these thoughts can become automatic and hard to break away from. Identifying negative or irrational thoughts can be challenging. Automatic thoughts happen, well, automatically— so are difficult to control. Noticing these types of thoughts is a skill that can be learned and developed.

When you catch yourself thinking these negative thoughts, practice positive self-talk. For example, try flipping your thoughts to “I will be able to fall asleep” and “I’m still going to have the energy to have a great day tomorrow.” Relaxation techniques such as deep breathing, guided imagery, or listening to a bedtime story can also help.

Another strategy for anxious thoughts about falling asleep is to remain passively awake. This means that you get in bed and calmly try to stay awake, rather than expecting to fall asleep. This can help reduce your anxiety and worry, counterintuitively helping you fall asleep faster.

Calming Your Mind

Maybe you struggle with a different kind of anxiety at nighttime – instead of worrying about falling asleep, you start to worry about all sorts of other things: work, kids, schedules, relationships, and more. Did I send that email? How am I going to finish that project by Tuesday? Was I rude to her? My needs to finish that history project.

Setting aside “worry time” during the day can allow you to focus on stressful thoughts and worries that may occupy your mind when trying to fall asleep or stay asleep. During this time, it can be helpful to write your thoughts and concerns down, think through solutions within your power to control and “let go” of things outside your ability to influence.

After writing down your worries, some good questions to ask yourself include:
  • Can I make a concrete plan to resolve this worry?
  • Have I successfully dealt with this or a similar worry in the past?
  • Is this worry legitimate? Will it matter five years from now?
  • What might an optimist say about this situation?

When these thoughts or worries return when you are trying to fall asleep or stay asleep, remind yourself that you have dedicated time to work through these during the day.
Mindfulness practices also can be helpful to calm your busy mind and reduce your overall stress. Tai Chi, yoga, and meditation can all be relaxing. The Wellness Coach at New Leaf Wellness can help you with this whole process. Schedule your FREE 20-minute session today!

Click here to learn more about Wellness Behavioral Therapy: Women | Men

menopause, Tictoc, BioTe