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Image by Alexandra Gorn



During sleep, the growth hormone acts by healing our damaged body cells. Muscles get restructured and we rest, psychically and spiritually.

It is well known that a healthy adult needs 7-9 hours of sleep each night. Sleep deprivation can cause irritability, inability to concentrate, reduced ability to solve problems and also damage the immune system, disrupt blood sugar levels, increase the risk of Alzheimer's disease as well as the risk of cardiovascular disease. Have you ever noticed that when you are tired you get more hungry? Inadequate sleep has been shown to lead to weight gain.


The importance of good sleep is important to a psychological level as well. People with sleep disorders are more likely to experience depression, chronic fatigue, mood swings or memory problems. Chronic sleep problems have been linked to more frequent psychiatric disorders, alcoholism and substance abuse.



Sleep disorders include any difficulty related to sleep - more specifically, the person has difficulty falling asleep, sleeps at inappropriate hours or much more than normal, or even has abnormal behaviors during sleep (sleepwalking, nightmares).


Sleep disorders can be attributed to mental or physical causes. Insomnia is often associated with stress (exam period / job interview), as a reaction to grief, loss or even a significant change in life or with mental illness and disorders. Also digestive disorders, respiratory problems, hormonal disorders, digestive tract disorders, urinary tract disorders, brain disease, cardiovascular disease, menopause and certain medications can cause sleep disorders. In addition, working at night, drinking too much alcohol and excessive food or coffee consumption may cause insomnia.



Sleep disorders require their own lifestyle changes and appropriate medication depending on the condition. Health Coaching helps a person identify which behavior is causing them to have trouble sleeping and trains them in healthy habits which they will try to adopt and establish in their daily lives. Health Coaching does not prescribe any medication. However, the person suffering from the disease may already be receiving some treatment from their doctor.


Lifestyle changes which a Health Coach can recommend are:


  • Keeping a sleep diary: The circadian rhythm, the "clock" of the body is mainly affected by sleep. By keeping a sleep diary we can understand a lot about whether someone is sleeping properly or not.

  • Avoid nicotine and caffeine. Nicotine makes sleep lighter. People who smoke a lot tend to wake up early. Caffeine is a stimulant of the nervous system. The effect of caffeine can last for 8 hours.

  • Quantity of food and drink before bed. Eating too many large meals a few hours before bedtime can cause an upset stomach. Drinking alcohol or large amounts of fluids will increase the frequency of urination and disturb sleep.

  • Exercise during the day improves sleep at night. However, exercise is not indicated 5 to 6 hours before bedtime.

  • Before sleep relaxation techniques. Meditation, breathing techniques, alternative treatments with flower remedies can help you sleep better.

  • Creating a relaxing environment. Sleeping in a quiet, cool, dark room without the use of cell phones or tablets at least half an hour before sleep, is suggested.


With the help of Health Coaching you will find exactly which habit deprives you of an enjoyable sleep and you will develop a new routine.

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