Hola hola!

Hi, I’m Monica.

I simplify wellness for ambitious women so that they can get better quality sleep, have more energy to enjoy life, and unlock powerful self-healing.
I’m a trained and certified yoga therapist who is passionate about sharing the transformative possibilities from simple acts of wellness.
Watch the video so that we can get to know each other a bit better.
Avocado hugs,

Monica

Missing out on sleep is costing you more than you think.
You’re not just feeling tired the next day, poor sleep is costing you money, time, energy and health.
Here’s the thing: Your body keeps the score, and it constantly gives you signs to take care of it. If you don’t address these signs, eventually the body shuts down in order to force you to listen.
You’re about to learn a lot of simple and effective tools that are going to help you sleep better. So inhale the excitement of what you’re about to do, and exhale the stress.

With yoga therapy tools, you become the chef who gets to create your own unique Sleep Simplified Recipe that serves your body and your busy schedule.
I like to think of it as the recipe for a delicious chocolate cake. It’s something I look forward to and I’m willing to follow the recipe to enjoy the delicious results.
Why you need your own recipe:
Our lives are beautifully unique, so my Sleep Simplified Recipe will be different from yours. They might have the same ingredients, but the amount of each ingredient and when it gets added into your recipe will be unique to you.
This is the fun part! It’s why you’re here in my Sleep Simplified coaching program. I’m here to guide you through the process, and each step of this program is going to help you identify your ingredients and test your very own recipes to find the one. Watch the video to learn more about creating your own Sleep Simplified Recipe.

Many times we start programs or other journeys without a clear idea of what we want from them and we drift around without
a clear purpose just hoping to get something out of it.
Not this time. I know that you came here for a reason, so write down what your reason is for joining Sleep Simplified. Once you do this, you can work towards that goal over the next 12 weeks and beyond.
You can apply this method of setting a clear goal to anything in your life.
Watch the video and download the workbook to take action.

Celebration is the anchor that helps keep you going even when things get hard or you want to quit. Some days in life will be challenging. Planning how you will celebrate and actually making the time to celebrate is so important.

The Sleep Simplified coaching program is not meant to be hard, but some days will be challenging.
The work we are doing here is very important and is a big commitment. I want you to be fully prepared to succeed in this 12-week coaching program and in all other areas of your life as well.
Your celebration doesn’t have to cost any money because it’s more important that you make it meaningful instead of focusing on spending hundreds of dollars.
Download the PDF and watch today’s video to get started on this important step.
Don't skip this step, por favor!

Transform your thoughts into positive affirmations to start your days feeling happier.
In my experience, positive affirmations take time to soak into your cells and for you to believe them if you haven’t used them in the past.
They can be incredibly helpful and powerful, so give them a try!
Watch the video to learn how to create meaningful affirmations for yourself.

This simple tool to acknowledge how you feel can bring you more calm, ease and peace.
This is a very powerful exercise for my clients. Some use it to boost their self-esteem, others use it to be okay with not falling asleep easily at night.
Whenever you need help acknowledging your feelings instead of trying to control them or the situation, you can implement this tool.
Watch the video to learn how to unleash the power of this simple tool.

Can't fall asleep at night?? Feeling overwhelmed?
In this lesson, you will learn how to create a plan B, or what I like to call, Plan Zzz for those times when the mind starts being too creative or you start feeling overwhelmed.
Watch the video to learn more.

After watching this lesson you’re going to be 80% more likely to accomplish your goals!
Bring your agenda with you and let’s go!!

Researchers have found that there are 4 stages of sleep that last around 90 to 100 minutes each, and that each
stage supports sleep in a very unique way. 

1. First stage of Light Non-REM (Rapid Eye Movement) Sleep 

2. Second stage of Light Non-REM (Rapid Eye Movement) Sleep 

3. Deep Non-REM (Rapid Eye Movement) Sleep 

4. REM (Rapid Eye Movement) Sleep 

Watch the video to learn how each stage supports sleep and how you can get the most out of your sleep every night.

Contrary to what most people believe, alcohol will damage your sleep quality more than support it. Melatonin on the other hand is something that will support better sleep.
Watch the video to learn how to boost your body’s creation of melatonin naturally so that you can fall asleep better tonight.

Are screens really disrupting your sleep?
According to Erin Casperson, Kripalu’s Ayurveda expert, “Looking at our phones and screens late into the night is suppressing melatonin and making our brains think that it’s still sunny out.”
Watch the video and do the exercise to find out once and for all if your screen time is disrupting your sleep.

According to the Sleep Foundation, one of the most important sleep hygiene practices is to spend an appropriate amount of time asleep in bed, not too little or too excessive.
Sleep needs vary across ages and are especially impacted by lifestyle and health.
So, what’s an “appropriate amount of sleep”?
Watch the video and download the workbook to discover your sweet spot for sleep.

Evening routines are a key element to a good night's sleep.
Why? Because they prepare your body for bed. They help you unplug and send signs to your brain that it is dark outside and time to rest.
Watch the video to discover your current evening routine and the tweaks or changes you can make to improve your routine for better quality sleep.
Be prepared to make it simplified and discover joy in your evening routine!

Lesson 12: Morning Routine

When you start to worry about not having enough of something, you can use the abundance ritual practice to ground yourself and get back into an abundance mindset.
Worrying about not having enough money, time, work, health, communication skills, friends, etc. is something that often comes up with racing thoughts.
Watch the video and use the abundance ritual to shift out of a worry-state or anytime you’d like to focus on abundance in your life.

The American Institute of Stress recognizes 50 signs and symptoms of stress. This list is just the surface of how stress can manifest in your life, body, and soul.
It is important to use a system to evaluate your stress levels.
Watch the video to learn more about my system for evaluating stress levels and how you can use it to get better quality sleep for a better quality of life.

Most people think that getting rid of the thing causing their stress will get rid of the stress too, but it won’t.

The only way to get rid of your stress is to end the stress cycle.

Completing the stress cycle means sending a signal to your mind, body and soul that it is safe again. But you can’t just tell yourself, “Everything is okay now.” You need to speak your body’s language.
Watch this video to learn what the stress cycle is and how to support your body through it to eliminate chronic stress.

Your nervous system is powerful. It is the body's main communication and coordination network that controls and regulates everything within your body and your experience of life.
The lessons in this program are designed to help you listen to your body, so you can detect when it is in “fight, flight, or freeze” mode and how to gently bring it to “rest and digest” mode, where healing happens.
Watch this video to learn more and let me know if you’d like to work on a nervous system healing-specific session during a 1:1 coaching call.