Ines Zdelar Transformational Sleep Coach

19/03/2025

Struggling with baby sleep? Join my expert-led workshops designed to help you create the perfect sleep environment, establish a soothing bedtime routine, and smoothly adjust to the clock change on March 30th!

📍 Location: Sevenus Swimming, Chiswick
🗓 Upcoming Sessions:
✨ Monday, 24th March | 9:30 – 11:00 AM
✨ Friday, 28th March | 9:30 – 11:00 AM
✨ Monday, 31st March | 9:30 – 11:00 AM

💡 What we’ll cover:
✔️ Optimizing your baby’s sleep environment for longer, restful nights
✔️ Simple bedtime routines to make evenings easier
✔️ Clock change tips to help your little one adjust smoothly

💰 Special March price: £20 per session (From April, sessions will be £30)
⚡ Only 10 spots per session – secure yours now!

📩 Comment below or DM me for the booking link! Looking forward to seeing you there.

08/12/2024

🌟 Exciting News! 🌟

✨ Teaching Baby to Sleep is officially LIVE on Amazon! 🎉

This step-by-step guide is here to help you navigate those sleepless nights and create a peaceful bedtime routine for your baby from 0 to 1 year old. No more guessing, no more overwhelm—just warm, practical advice to help your little one (and you!) get the rest you need.

If you’re a new parent or know someone who is, or will become, this book is the perfect gift of sleep and sanity. 💤💖

🛒 Grab your copy today: https://amzn.eu/d/hWP1TNW
📖 Let’s turn sleepless nights into restful ones, together!

Thank you for your support—your journey to better sleep starts here. 💕

Teaching Baby to Sleep: The Ultimate Guide to Building Good Sleeping Habits from Birth to One Year

15/01/2024

Fatigue is a state of extreme tiredness, both physically and mentally, that can significantly impact a person’s ability to function and perform daily tasks. It is often accompanied by a lack of energy, motivation, and concentration.

There are several factors that can contribute to fatigue, including:

1. Lack of sleep:
Insufficient or poor-quality sleep can lead to fatigue.

2. Sleep disorders:
Conditions like insomnia, sleep apnea, or restless leg syndrome can disrupt sleep patterns and cause fatigue.
3. Stress:
Chronic stress can drain energy levels and contribute to fatigue.

4. Poor nutrition: A diet lacking in essential nutrients can result in low energy levels and fatigue.

5. Sedentary lifestyle: Lack of physical activity can lead to decreased energy levels and increased fatigue.

6. Medical conditions: Certain medical conditions, such as anemia, thyroid disorders, or chronic fatigue syndrome, can cause persistent fatigue.

7. Medications: Some medications may have fatigue as a side effect.

10/01/2024

Lighting Up Your Nights Right

As the winter months cast longer shadows, it’s crucial to understand how artificial light affects our sleep. Ever noticed how certain lights make you feel alert while others soothe you into slumber? Let’s unravel this mystery!

🔹 Dim Before Dream: Did you know dimming your house lights an hour before bed sets the perfect sleep mood? It’s like telling your brain, “Hey, it’s time to wind down.”

🔹 Color Counts: Warm lights are like a cozy blanket for your brain, inviting and prolonging sleep. On the other hand, blue lights are the equivalent of a loud alarm, delaying our journey to dreamland.

🔹 Science Speaks: This isn’t just home wisdom; it’s backed by science. Our brains respond to different light colors by adjusting our internal clocks, or circadian rhythms. Warm, dim lights signal that it’s time to relax, helping us transition smoothly into sleep.

So tonight, embrace the warmth of softer, dimmer lights and let your body ease into a restful night. Remember, good sleep is a cornerstone of a happy, healthy life!

04/01/2024

Today, let’s explore the concept of holistic sleep and debunk some common misconceptions. 😴💤

🔍 Definition: Holistic sleep refers to an approach that considers the whole person and their well-being when it comes to sleep. It takes into account not only the physical aspects but also the mental, emotional, and spiritual aspects of sleep. It emphasizes a comprehensive and balanced approach to sleep.

🌟 Misconception: Nowadays, many people associate holistic sleep with gentle sleep training or a specific technique. However, holistic sleep goes beyond that. It’s about understanding that sleep is influenced by various factors and finding a personalized approach that supports overall well-being.

💤 Holistic sleep recognizes that sleep is not just about the number of hours we spend in bed. It’s about creating an environment and routine that promotes relaxation, comfort, and optimal sleep quality. It’s about addressing any underlying issues that may disrupt sleep, such as stress or anxiety.

🌱 Holistic sleep encourages practices that support a restful night’s sleep, such as establishing a calming bedtime routine, creating a sleep-friendly environment, and incorporating relaxation techniques like meditation or deep breathing.

💡 So, the next time you hear about holistic sleep, remember that it’s about taking a comprehensive approach to sleep that considers all aspects of your well-being. It’s about finding what works best for you and promoting a restful and rejuvenating sleep experience.

🌙💤 Let’s prioritize our sleep and embrace the power of holistic sleep. Sweet dreams await! 😴💤

11/12/2023

Hosting a sleepover, especially for children who aren’t your own, can be challenging. Here are some tips to make it easier:

🤩Theme Your Sleepover:
Choose themes suitable for the age group, like stargazing, seasonal events, or karaoke and disco, to keep the children engaged and entertained .

👦🏻Keep Things Age Appropriate:
Ensure that all activities, movies, and games are suitable for the children’s age. Locking streaming accounts and turning off Wi-Fi at a certain time can help manage content access .

🃏Prepare Quiet Activities:
Plan calm activities before bedtime, like board games or watching classic movies, to wind down the excitement .

🛏️Find Sleepover Space for Everyone:
Create ‘sleepover nests’ with mattresses, duvets, and pillows, or consider indoor camping to provide adequate and comfortable sleeping arrangements .

🛋️Choose Sleepover-Friendly Furnishings: Consider trundle beds or bunk beds for regular sleepovers, ensuring comfortable sleeping spaces for all the children .

🍕Good Food for Sleepovers:
Offer nutritious snacks and involve the children in making healthy food, like pizzas with wholesome toppings or a sleepover Bake Off .

🤗Prepare for Additional Needs:
Be aware of any allergies, sensory issues, or sleeping problems of the children and prepare accordingly .

🏠 Dealing with Homesick Kids:
Be ready to comfort homesick children by allowing them to bring familiar items and keeping contact information of their parents handy .

💥Be Ready for Late Night Noisiness:
Manage late-night activities and noise by giving responsibilities to children and setting clear expectations .

06/12/2023

Feeling more alive at night?
🌙 You’re not alone. 🌙
About 30% of us are naturally ‘night owls,’ thanks to the unique wiring of our DNA.

⏰This is due to our individual chronotype, set by our internal circadian clock.

🦉If the night is your most productive time, it’s not just a habit, it’s in your genes!

Embrace your natural sleep-wake cycle and remember, quality sleep is essential, whenever you get it.