Hey there, mama! Let’s be honest—juggling motherhood and running a business is no easy feat. Some days, it feels like there’s not enough coffee in the world to get you through. Sound familiar? If you’ve been battling brain fog, exhaustion, and the constant feeling of being stretched too thin, you’re not alone. Here’s the good news: Tanessa Shears, a mom and health expert, has some amazing tips to help you feel more energized and focused, no matter how crazy life gets.

Why Sleep Should Be Your New Best Friend

Let’s start with a game-changer: sleep. I know, it’s tempting to sacrifice those precious hours of rest to squeeze in more work or finally binge that Netflix series everyone’s talking about. But here’s the deal—sleep isn’t just about feeling less tired. It’s the foundation for better energy, productivity, and even emotional balance.

Tanessa breaks it down like this:

• Deep Sleep is when your body does its maintenance work—repairing muscles and keeping your immune system in check.
• REM Sleep is pure gold for your brain. It’s where creativity, problem-solving, and emotional regulation happen. Think of it as a reset button for your mind.
• Light Sleep keeps the whole cycle running smoothly. While it’s not as flashy as the others, it’s still important.

When your sleep quality improves, you’ll notice you’re less irritable, more focused, and able to tackle your day like the boss mom you are.

Quick and Easy Sleep Hacks for Moms

Now, let’s be real. Life as a mom is unpredictable. Whether you’re dealing with a teething baby, school drop-offs, or a growing business, your schedule can feel chaotic. That’s why Tanessa’s sleep tips are all about making small, practical changes that fit into your busy life:

1. Switch to Red Light Bulbs: Swap out your bedside lamp for a red light bulb. The soft glow helps signal your brain that it’s time to wind down.
2. Lower Your Bedroom Temperature: Set your thermostat to 65-68°F before bed. A cooler room is ideal for quality sleep.
3. Create a Simple Bedtime Routine: Even just 30 minutes of winding down can make a huge difference. Whether it’s reading, journaling, or some gentle stretching, find what works for you.

How Sleep Impacts Your Productivity

Here’s something we don’t talk about enough: better sleep can actually save you time. When you’re well-rested, your brain works faster, and you’re less likely to procrastinate or get distracted. Imagine finishing your work an hour earlier and having time to actually relax or play with your kids. Sounds dreamy, right?

Tanessa points out that when you’re exhausted, everything feels harder. You’re more likely to skip workouts, reach for sugary snacks, or feel overwhelmed by your to-do list. But with good sleep, your energy levels stabilize, making it easier to make healthier choices and power through your day.

Breaking the Late-Night Scrolling Habit

Okay, confession time: how many of us have stayed up way too late scrolling Instagram or online shopping for things we don’t really need? (Guilty!) It’s like our brains go into autopilot, and before we know it, we’ve lost 45 minutes we’ll never get back.

Tanessa explains that this happens because, when we’re tired or stressed, our brains crave mindless activities. The problem? This habit can mess up your sleep quality and leave you feeling even more drained. The fix? Start by improving your sleep hygiene. When you’re well-rested, you’re less likely to fall into the late-night scrolling trap.

How to Recharge Your Energy: Tips from Tanessa Shears

Feeling stuck in a late-night scrolling cycle? You’re not alone. Whether it’s mindlessly scrolling on your phone, watching TV, or diving into online shopping, it’s easy to fall into habits that don’t leave us feeling recharged. Tanessa Shears, an expert in helping entrepreneurs boost their energy, offers some practical advice for breaking these habits and reclaiming your energy.

Why We Get Stuck in the Scroll

Many of us turn to our phones or TVs at the end of the day because it feels like our “me time.” It’s a chance to unwind after a busy day of work and parenting. But as Tanessa points out, this kind of zoning out often doesn’t leave us feeling truly relaxed or recharged.

Ask yourself: What do you want to feel from your downtime? If scrolling doesn’t give you that feeling, it might be time to rethink how you spend those precious evening hours.

How to Create Downtime That Actually Recharges You

Tanessa suggests a balanced approach to evening downtime. If you enjoy scrolling or watching TV, keep it as part of your routine, but pair it with something that truly recharges you. Here’s how:

1. Split Your Downtime: Spend part of your evening doing something that feels like “zoning out” (e.g., scrolling or TV) and the other part doing something rejuvenating (e.g., reading, stretching, or journaling).
2. Identify Activities That Recharge You: For some, it might be reading or listening to a podcast. For others, it could be stretching or meditating. Find what works for you.
3. Experiment for a Week: Try a new routine for one or two weeks to see how it feels. Compare how you feel after a night of mindless scrolling versus a night of intentional downtime. This experimentation can give you the clarity to make long-term changes.

The Power of Better Sleep

If you’re stuck in the scrolling loop, better sleep might be the key to breaking free. When you’re well-rested, you’re less likely to fall into autopilot behaviors that don’t serve you. Tanessa emphasizes that quality sleep helps with emotional regulation, decision-making, and overall energy levels.

Here are some tips to improve your sleep:

• Set a Consistent Bedtime: Aim for the same bedtime each night to help your body establish a rhythm.
• Limit Screen Time Before Bed: Blue light from screens can interfere with your ability to wind down. Try switching off devices an hour before bedtime.
• Focus on Sleep Quality: Small changes, like lowering your bedroom temperature or using a red light bulb in the evening, can significantly improve your sleep.

Dreaming as Emotional Therapy

Did you know dreaming is a form of emotional therapy? Tanessa explains that REM sleep, the phase where dreaming happens, helps process emotions without the interference of adrenaline. It’s no wonder that better sleep leads to feeling more emotionally balanced and less reactive during the day.

If you’re struggling to remember your dreams or feel like you’re not getting enough REM sleep, tracking your sleep patterns with tools like an Oura ring can help. These devices monitor heart rate, temperature, and breathing to estimate sleep stages with surprising accuracy.

Small Steps for Big Results

Improving your energy and focus doesn’t have to mean overhauling your entire life. Start small. Experiment with adding a short, rejuvenating activity to your evening routine or making one change to your sleep environment. The key is to take manageable steps that build momentum over time.

Your Brain Is Your Greatest Asset

Tanessa reminds us that our brains are the most valuable tools we have. Protecting your energy and focus isn’t just about feeling better in the moment; it’s about showing up as your best self for your family, your business, and your life. Prioritizing sleep and intentional downtime can make all the difference.

Ready to take control of your energy? Visit TanessaShears.com to grab her free resource, “12 Ways to Biohack Your Energy Playbook,” and start feeling like the best version of yourself today.

Guest Bio

Tanessa Shears helps entrepreneurs double their energy and focus so they can make more money in their business. She works closely with business owners to eliminate brain fog and wake up well rested so they can get more done in less time, maintain consistent, stable energy throughout the day and feel better than they have in years.

For more information, head to https://tanessashears.com/, listen to the podcast over at
https://tanessashears.com/podcast and follow @tanessashears on Instagram. 

Get Tanessa’s FREE entrepreneur’s playbook, 12 Ways to Biohack Your Energy here.