SAINT PETERSBURG, Fla. — It’s no surprise many of us have had trouble sleeping over the last several weeks. Best-selling author, breakthrough coach and relationship expert Dr. Wayne Pernell joined GDL via Zoom to help us practice good sleep hygiene. He also explained why we are having those weird dreams! Learn more at waynepernell.com. Happy sleeping!
Dr. P’s tips for good sleep hygiene
- Keep a notepad and pen by the bedside and do a brain-dump. Yes, go old-school. Do NOT pick up your phone. Use a notepad to park your thoughts.
- If you wake up in the night, don't just lie there. Get up. Wait about 15-20 minutes. Sit out on the couch or at your kitchen table with the lights on low. Then, go get back in bed. This can help you catch a new sleep cycle, which happens about every 90 minutes. Think about getting up and then laying back down as your “reset” or rebooting the sleep triggers for yourself.
- Don't exercise within a few hours of going to bed. Even if you exercise to the point of exhaustion, it only serves to throw sleep cycles off.
- Alcohol is your foe. Alcohol before bed might help you get to sleep, but it’s also a serious sleep disruptor. Ditch the wine if it’s too close to bedtime.
- Think about something you're grateful for. When you relax and feel happy about what you have, it stops you from feeling anxious about the uncertainty of what might be.
- Warm your body in order to induce sleep. Use an electric blanket or tuck hot water bottles around you, but keep your bedroom relatively cool to maintain a more sound sleep.
- The bottom line is that you want a quiet, cool space for rest. Don’t let blue light from your phone or other screens stimulate your brain. Go to bed happy and wake up with purpose.
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Kendall Kirkham joined “Great Day Live” in November 2017 from Memphis, Tennessee, where she served as morning co-anchor for WMC Action News 5. Prior to her stint in Memphis, Kendall served as co-host of "Tulsa Live" at KOKI in Tulsa, Oklahoma. Kendall also worked at KETK in Tyler, Texas, The Dallas Morning News and started her career as an intern for “The Ellen Show” and E! Entertainment.
Kendall has interviewed countless celebrities and notable figures, from Bob Woodward to Arsenio Hall, John Travolta and Paula Deen. She’s hit 9 Gs with the U.S. Airforce Thunderbirds, raised money for various charities in three local “Dancing with the Stars” competitions, and even played a gangster on stage for a traveling Broadway show. Kendall is most proud of her work with St. Jude Children's Research Hospital. She continues to support the hospital in various capacities today.
Kendall is a proud Texas native. She grew up in the Fort Worth area and graduated from Texas Christian University with a degree in Radio/TV/Film.
Kendall is thrilled to join the “Great Day Live” team and is having a ball highlighting this thriving community. She hopes to bring a smile to viewers at home every single day. In her spare time, Kendall enjoys exploring the countless sights, sounds and eats of Tampa Bay with her husband Jason and son Knox.
Java Ingram is a New Orleans native/Texan and is excited to call Florida home! Prior to joining the “Great Day Live” team, Java served as host of a lifestyle-entertainment show in Birmingham, Alabama. She also woke up dark and early, weekday mornings to help drivers make it to their destinations safely as a traffic anchor.
Java started her on-air broadcast career in the birthplace of Elvis Presley, Tupelo, Mississippi. In Tupelo, she served as morning news anchor, producer and reporter.
Javanté is an award-winning journalist, having been recognized by the Associated Press for Best Anchor, Best Reporter and Best Franchise Reporting, just to name a few.
When she's not working, Java is very passionate about giving back to the community, having served on the corporate boards for The Boys and Girls Club of North Mississippi, The Civic Ballet Company, The Doniphan Dance Project and the Leadership Council for the Boys and Girls Club of Central Alabama. She has volunteered also with a number of civic organizations.
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