Sleep-You Need It!


If you want to go out and live a full and energetic life, then you must take into account the importance of and practice of nourishing your mind, body & spirit with the dense nutrition, purposeful movement and plenty of sleep/rest. There is much to share about these practices, today let’s look at the latter.


You know how you feel when you don’t get it or enough of it, and furthermore you have probably experienced the    spiraling effect of health issues post sleep disruption.  NIH reports that getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life and safety.


When you sleep it helps your brain function better.  Studies show that a good night’s sleep will you improve learning, and it definitely helps you pay attention. Lack of sleep will cause stress, mood swings sadness and maybe depression. The biggest problem with lack of sleep is that there is a risk of obesity.  Restful sleep helps maintain a healthy balance of hormones that make you feel hungry (ghrelin) or full (leptin).  As stated on National Heart, Lung and Blood Institute, when you do not get enough sleep your level of ghrelin goes up and your level of leptin goes down. This makes you feel hungrier than when you are well rested.  There is science behind this formula.

CAUTION- PROCEED WITH ……. zzzzzzzzz’s

After several nights of losing sleep- even a loss of just 1-2 hours per night- your ability to function suffers as if you haven’t slept at all for for a day or two.

Practices to help you sleep better:

Attempt to get to bed the same time every night

Turn off all technology an hour before bed

Refrain from coffee at least 6 hours before bed

Once in a while indulge in a delicious full bodied glass of red wine

Sleep in a cool and dark room

Take a HOT bubble bath with Dr. Teal’s Epsom Salts…get it for a great price @ your local Target



Diffuse Lavender:  this relaxes me beyond belief.  I adore the fragrance of this essential oil, which I topically apply to my wrists and then I unwind with the natural benefits of my Therapeutic Grade Lavender.   This oil is absolutely a must for those in need of winding down and relaxing.  STRESS BE GONE!

Aside from diffusing Lavender, use the cupping and inhalation method with this essential oil.
Then, rub a drop of Lavender oil on your palms and smooth on your pillow to help you sleep.  I’m honored to sell doTerra – the finest Therapeutic Grade Lavender Essential Oil HERE.




Visit SCIENCE at the Business Insider website for more insight to sleeping better.



Finally…whenever you have the chance …catch a cat nap and refresh that way too.  Studies reveal that a mere 20 minute snooze is the right amount of time to refresh.  Sneak one any time you can-  In the meantime….

Sleep tight …night night.


night night


Carpe Kefi!


Kiki is a master interviewer with 25 years broadcasting on Kansas City and Chicago radio. She was a prevalent force at WMAQ & WBBM radio where she was the first female airborne news/traffic reporter in the "Windy City". Kiki’s voiceover work has garnered her Omni awards for Evian water and Coca-Cola commercials. These days Kiki enjoys energizing audiences on stage during motivational speaking engagements, and through writing. Her highly regarded “Kefi-That Life Force” column, was published previously in The Greek Star. She’s currently working on her first non-fiction book. [ View all posts ]