Are You a Lion, Wolf, Bear, or Dolphin?

Happy Fri-Yay Ladies (and a couple Gents),  

You will hear me talk a lot about sleep in my content and practice. I'm very passionate about it and always have been. I'm in progress of a second cert all about Sleep, Stress Management & Recovery (PN-SSR) that I can't wait to share with you all in content or when you become a client. 😏 

(NOTE: If this email is a little "TLDR", because I know you’re busy mamas that don't have a ton of time, skip to the bottom and take the short, easy 2 min quiz to find your "Chronotype". This will help identify your unique optimal sleep and energy cycles). 

But I hope you’ll stick with me for a little context. It’s not too long, promise.  

Sleep is the cornerstone of my Millena Wellness Method. Along with movement, nutrition, and environmental stressors, it’s the first thing we optimize to build your foundation, immediately reducing stress and creating capacity. Then we move into behavioral and identity shifts.

The direct connection between sleep and health inevitably helps improve your quality of life. 

The benefits include:

1. Increased energy to make beneficial lifestyle choices (cooking, exercise, self-care, etc.)

2. Strengthened immune system (hello, cold & flu season!)

3. Heightened alertness, focus, and creativity 

4. Improved mood by reducing anxiety, irritability, and mental exhaustion 

5. Increased libido (sexy drive for that sexy time). 

How sleep deprivation affects you:

1. Decline in cognitive function: Your mental performance suffers, impairing your ability to process new information and perform more complicated tasks, impacting your overall mood, focus, and high-level cognitive function. 

2. Weight gain: More likely to gain weight over time due to cortisol levels out of whack and an increased amount of calories consumers during the day, particularly high-fat foods consumed later in the evening. 

3. Increased anxiety: Increased feelings of irritability, anxiety, sadness, and anger are common. You’re even more vulnerable to unprovoked bouts of laughter or tears (Hi, 👋🏼 newborn stage of sleep deprivation). 

4. Increased risk of chronic disease: Your body is more susceptible to stress without a good night’s sleep. The immune system does not function optimally and that’s why you can get colds easier and often. Chronic short sleep duration is also associated with hypertension, obesity, diabetes, and cardiovascular disease. 

5. Increased risk of accidents and injuries: When you’re exhausted, physically and mentally, there’s an increased risk of injuries, errors, and accidents. Even smaller accidents like stubbing your toe, cutting yourself in the kitchen or larger ones like falling or getting into an accident. 

So, how much sleep do you really need on average? See the chart below.  

Sleep and Health.(2021). Harvard Medical School

These days, 9 hours is my magic number. It’s not always easy with two kids and a packed schedule, but it’s a non-negotiable value for me. I filter my daily decisions through this lens, leaning on science-backed hacks that keep both me and my clients thriving. And there’s one I want to tell you about here…enter 👉🏼 your “Chronotype”. 

According to Dr. Breus, a Clinical Psychologist and a Clinical Sleep Specialist, a "Chronotype" is a person’s natural inclination of when they prefer to sleep and when they are most alert or energetic. 

“If you know what your “Chronotype” is, then you know what your hormone schedule is. Which becomes critically important for any and all activities you do throughout the day. Everything from intimacy, drinking a cup of coffee, and working out.” - Dr. Breus. 

He’s also categorized each "Chronotype" into 4 different cute animals - the Lion 🦁, Wolf 🐺, Bear 🐻, or Dolphin 🐬. 

Have you been the person who can almost never wake up early to workout? Like, you won’t be meeting Marky Mark at the gym at 4:30am - no matter how much you love his Calvin’s. You might be a Wolf 🐺. Or maybe you’re the type whose mind is more alert and productive first thing in the morning and you like to get shit done straight out the gate. You might be a Lion 🦁 - like me!

Want to learn your “Chronotype” and how you can optimize your sleep preferences and utilize your most alert periods for big tasks? 

Take this Short Quiz (~2 mins) and watch your video (~3 mins) on your Chronotype once you have the immediate free results.

Finally, I’m opening up a few exclusive spots on my 1:1 roster next week. I wanted to give my close peeps here the heads up first, as these are for the individuals truly ready to prioritize their well-being and bridge the gap to a new way of living. If you’re seeking a life defined by less stress, greater agency, and sustained health, this is your invitation to begin that chapter. Reply to this email with a: Let’s Fucking Go!

With Love & Wild Possibility, 

Ashley