TRANSFORM Your Mind, Body, and Spirit with Kairos Coaching!!


🔹True health is more than physical—it's emotional, spiritual, and personal growth. Let’s create lasting change together."

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ABOUT US

The Time to start is RIGHT NOW!

It’s not a coincidence that you’re here—

timing is everything

, and this is your moment to step into transformation. You’re ready to take your

health, mindset, and spirit

seriously, but the challenge has been knowing

where to start and how to sustain real change.

I created Kairos Coaching

because when I was where you are, I felt lost. There was zero support

for my journey, and I struggled to find guidance that addressed

not just my body, but my mind and emotions too. Through faith, education, and experience, I’ve learned how to navigate

true transformation—beyond just diet and exercise. I’m here to walk alongside you, providing the tools, support, and coaching you need to create lasting change in your health, habits, and life.

🌱

Now is the time to grow.

💡

Now is the time to heal.

🔥

Now is the time to transform.

Let’s do this together.

-------- OUR FEATURES --------

Why We Are the Only Choice

  • 🌿 Wholistic Transformation – Not Just Weight Loss

    We go beyond diet and exercise.

    Kairos Coaching helps you renew your mind, heal your emotions, and strengthen your body—so you experience real, lasting change from the inside out.

  • 🛠️ Personalized Coaching – No One-Size-Fits-All Approach

    Your journey is unique, and so is our coaching. Whether you need

    faith-based encouragement, mindset coaching, or practical health strategies, we tailor everything to YOU.

  • ❤️ Faith-Rooted Guidance – Align Your Health with Your Purpose

    Your body is a temple, and your health journey is part of your

    God-given purpose. We integrate scripture, prayer, and reflection

    into your transformation process.

  • 📖 Proven Strategies – Built on Science & Faith

    With education in nutrition, mindset coaching, and emotional healing, we combine practical science-backed strategies with faith-based wisdom for a complete approach.

  • 🤝 Community & Support – You Don’t Have to Do This Alone

    Kairos Coaching is more than just a program—it’s a community. Whether through group coaching, our membership, or one-on-one sessions, you’ll always have support.


🌿 How We Help You Transform


At Kairos Coaching, we don’t believe in quick fixes—we believe in lasting transformation. True health is about more than just what’s on your plate. It’s about renewing your mind, restoring your body, and realigning your spirit so you can live fully in your purpose.


🌱 Healing from the Inside Out (Chronic Conditions & Health Struggles)


If you’ve been dealing with long-term health challenges, feeling like your body is working against you, or relying on medications to get through the day, you’re not alone. I help you take a wholistic, faith-centered approach so you can start feeling better, not just managing symptoms.


🔄 Break Free from the Cycle (Sustainable Lifestyle Changes)

Maybe you’ve tried every diet, every plan, and still feel like you’re starting over again and again. I help you ditch the guilt and restrictive mindset and build habits that align with your values and season of life—so you can create real, lasting change without burnout.


⏳ Find Clarity, Peace & Progress (When You Feel Stuck & Overwhelmed)

If you’ve ever felt emotionally drained, unmotivated, or stuck in the same cycle, I see you. Transformation isn’t just about what you do—it’s about what you believe. I help you clear mental roadblocks, reconnect with your emotions, and walk in confidence so you can finally move forward in your health and life.

-------- Meet Your Coach --------

Meet Lakeitha – Your Guide to Wholistic Health & Transformation

Lakeitha is a Certified Health & Life Coach

with a deep passion for helping others break free from unhealthy cycles and step into a life of

true well-being—mind, body, and spirit. With years of experience and a heart for transformation, she is dedicated to empowering you with faith-centered guidance, compassionate support, and a system that brings real, lasting results.

What You Can Expect Working with Lakeitha:

✅ A personalized, sustainable approach

—no quick fixes, just real transformation

✅Compassion & accountability

to keep you motivated on your journey

✅Tools to help you take control

of chronic conditions, stress, and emotional well-being

✅ A faith-based foundation

to help you align your health with your purpose

Certifications & Expertise:

📌Clinical Health Coach

– Iowa Chronic Care Consortium

📌Health & Life Coach

– Health Coach Institute

📌Lifestyle Coach

– Diabetes Training & Technical Assistance Center

📌Motivational Interviewing

– Motivational Interviewing Network of Trainers (MINT)

Ready to take the first step?

Let’s work together to create the health and life you were meant for.

📅

[Start Your Journey Today]

How to Improve Your Sleep Quality

How to Improve Your Sleep Quality

August 07, 20246 min read

9-Weeks of Sleep Enhancement

How to Improve Your Sleep Quality

Getting a good sleep is necessary for our health and well-being. For you to get a healthy sleep means that you are getting enough sleep and a decent quality sleep. Depending on your age, you require different amounts of sleep to sustain good health. Children, of course, require more sleep than adults. Adults 18-60 years old require 7 or more hours of sleeper night. Adults 61-64 years old require 7-9 hours sleep per night and adults 65 years old and older require 7-8 hours sleep per night. 

To improve your sleep quality, it is important to create an ideal sleep environment and to develop good sleep habits. This can be accomplished by developing a consistent sleep schedule; controlling exposure to light; optimizing your sleep environment; avoiding electronic devices before bedtime; avoiding large meals, caffeine, and alcohol before bedtime; and ensuring you get regular exercise

9-Weeks of Sleep Enhancement How to Improve Your Sleep Quality Getting a good sleep is necessary for our health and well-being. For you to get a healthy sleep means that you are getting enough sleep and a decent quality sleep. Depending on your age, you require different amounts of sleep to sustain good health. Children, of course, require more sleep than adults. Adults 18-60 years old require 7 or more hours of sleeper night. Adults 61-64 years old require 7-9 hours sleep per night and adults 65 years old and older require 7-8 hours sleep per night.   To improve your sleep quality, it is important to create an ideal sleep environment and to develop good sleep habits. This can be accomplished by developing a consistent sleep schedule; controlling exposure to light; optimizing your sleep environment; avoiding electronic devices before bedtime; avoiding large meals, caffeine, and alcohol before bedtime; and ensuring you get regular exercise

Developing a Consistent Sleep Schedule

Good sleep habits can improve your sleep. Going to bed and getting up at the same time every day including weekends is a good habit to establish. There are things that we all do before bed. We go to the bathroom, wash our face, brush our teeth, some shower before bed and others shower when they get up first thing in the morning. But whatever your individual routine is, it is important to perform these tasks in the same order and the same way every night. This signals to your body that you are preparing for bed and that it will soon be able to relax fully and fall asleep for the night.

Developing a Consistent Sleep Schedule Good sleep habits can improve your sleep. Going to bed and getting up at the same time every day including weekends is a good habit to establish. There are things that we all do before bed. We go to the bathroom, wash our face, brush our teeth, some shower before bed and others shower when they get up first thing in the morning. But whatever your individual routine is, it is important to perform these tasks in the same order and the same way every night. This signals to your body that you are preparing for bed and that it will soon be able to relax fully and fall asleep for the night.

Controlling Exposure to Light

Having a way to change the lighting in your bedroom will help with your sleep. Most of us sleep better when it is dark out than we do when the room we sleep in is lit. There are several ways that you can do this. There are great lined curtains that blackout light in the room and so eliminate light from permeating into your bedroom and oasis of relaxation. Another way to darken your room that you sleep in is to put dimmers on your lighting in your bedroom. This will allow you to gradually reduce the lighting in your bedroom so as you relax before bed, you can dim the lights lower and lower until your room is completely dark. Another option is to purchase smart lights that you can put on a timer so that your lights turn off automatically at 10 pm every evening. Use whatever device or option that fits best with your lifestyle and bedtime routine.

Controlling Exposure to Light Having a way to change the lighting in your bedroom will help with your sleep. Most of us sleep better when it is dark out than we do when the room we sleep in is lit. There are several ways that you can do this. There are great lined curtains that blackout light in the room and so eliminate light from permeating into your bedroom and oasis of relaxation. Another way to darken your room that you sleep in is to put dimmers on your lighting in your bedroom. This will allow you to gradually reduce the lighting in your bedroom so as you relax before bed, you can dim the lights lower and lower until your room is completely dark. Another option is to purchase smart lights that you can put on a timer so that your lights turn off automatically at 10 pm every evening. Use whatever device or option that fits best with your lifestyle and bedtime routine.

Optimizing Your Sleep Environment

Make your bedroom your oasis of relaxation. Keep your bedroom quiet, comfortable and at a cool temperature, which helps your body to ready itself for sleep. Make sure you have a good mattress on your bed that fits your personal sleeping needs. For example, if you are someone who requires a firm mattress to get a good night’s sleep, then make sure that the mattress that you own meets your back and body requirements for a good sleep. Pillows are important, if you are a side sleeper, make sure that your pillows fit your side sleeping needs. There are pillows for side sleeping, back sleepers and even stomach sleepers. Keep your bedroom free from clutter as clutter increases stress and impacts your ability to relax. Ensure your bedroom is dust-free because dust and pollen can trigger your allergies if you have them and interfere with your sleep. Keep a fresh glass of water next to your bed, so that you can hydrate before bed and even hydrate during the night should you get up to use the washroom.

Optimizing Your Sleep Environment Make your bedroom your oasis of relaxation. Keep your bedroom quiet, comfortable and at a cool temperature, which helps your body to ready itself for sleep. Make sure you have a good mattress on your bed that fits your personal sleeping needs. For example, if you are someone who requires a firm mattress to get a good night’s sleep, then make sure that the mattress that you own meets your back and body requirements for a good sleep. Pillows are important, if you are a side sleeper, make sure that your pillows fit your side sleeping needs. There are pillows for side sleeping, back sleepers and even stomach sleepers. Keep your bedroom free from clutter as clutter increases stress and impacts your ability to relax. Ensure your bedroom is dust-free because dust and pollen can trigger your allergies if you have them and interfere with your sleep. Keep a fresh glass of water next to your bed, so that you can hydrate before bed and even hydrate during the night should you get up to use the washroom.

Avoid Electronics Before Bedtime

It’s important that you turn off all electronic devices at least thirty minutes before bedtime. This helps your body relax, unwind, and prepare to rest for the night. Back-lit electronic devices emit short-wavelength enriched light or blue light, which suppresses the production of melatonin. Melatonin is a natural hormone that is normally released into the body in the evening to help you feel tired and ready for sleep. This same blue light can also cause increased alertness and reduce slow-wave and rapid-eye movement (REM) sleep. These two sleep stages are necessary for cognitive functioning. Blue light device use can also make it harder to fall asleep and may feel more tired the next day because of getting poor sleep quality.

Avoid Electronics Before Bedtime It’s important that you turn off all electronic devices at least thirty minutes before bedtime. This helps your body relax, unwind, and prepare to rest for the night. Back-lit electronic devices emit short-wavelength enriched light or blue light, which suppresses the production of melatonin. Melatonin is a natural hormone that is normally released into the body in the evening to help you feel tired and ready for sleep. This same blue light can also cause increased alertness and reduce slow-wave and rapid-eye movement (REM) sleep. These two sleep stages are necessary for cognitive functioning. Blue light device use can also make it harder to fall asleep and may feel more tired the next day because of getting poor sleep quality.

Avoid Large Meals, Caffeine and Alcohol Before Bedtime

Eat large meals earlier in the evening. If you eat a large meal right before bedtime, it can lead to discomfort and indigestion. A late large meal can cause your metabolism to run faster which could cause vivid dreams or nightmares, disrupting your sleep. Your body digesting your late meal can keep your body awake and prevent you from falling asleep easily. It is recommended that you don’t eat for two hours before bedtime.

Don’t drink caffeine late in the afternoon or evening because it will interfere with you getting a good night’s rest. Caffeine blocks adenosine, a sleep-inducing chemical that affects how fast you fall asleep, how many hours you sleep and your sleep quality. Caffeine also affects your slow-wave sleep, which impacts whether you feel refreshed after sleep. It is recommended that you avoid caffeine for at least 8 hours before sleep.

While alcohol can help some people fall asleep easier, it has a negative impact on your sleep. Alcohol can lead to frequent wakings and overall poor-quality sleep. When alcohol is long-term, it can cause chronic sleep problems and disorders like sleep apnea. It is recommended that you avoid alcohol for at least three hours before bedtime.

Avoid Large Meals, Caffeine and Alcohol Before Bedtime  Eat large meals earlier in the evening. If you eat a large meal right before bedtime, it can lead to discomfort and indigestion. A late large meal can cause your metabolism to run faster which could cause vivid dreams or nightmares, disrupting your sleep. Your body digesting your late meal can keep your body awake and prevent you from falling asleep easily. It is recommended that you don’t eat for two hours before bedtime.  Don’t drink caffeine late in the afternoon or evening because it will interfere with you getting a good night’s rest. Caffeine blocks adenosine, a sleep-inducing chemical that affects how fast you fall asleep, how many hours you sleep and your sleep quality. Caffeine also affects your slow-wave sleep, which impacts whether you feel refreshed after sleep. It is recommended that you avoid caffeine for at least 8 hours before sleep.  While alcohol can help some people fall asleep easier, it has a negative impact on your sleep. Alcohol can lead to frequent wakings and overall poor-quality sleep. When alcohol is long-term, it can cause chronic sleep problems and disorders like sleep apnea. It is recommended that you avoid alcohol for at least three hours before bedtime.

Get Regular Exercise

Regular exercise has many positive impacts on sleep. It takes less time to fall asleep if you are getting regular moderate to vigorous exercise. Your sleep quality improves because exercise allows your body to sleep for longer periods of time during the night. People who get regular physical activity are less likely to experience daytime sleepiness. For people who suffer from insomnia, long-term exercise (ranging from four to twenty-four weeks) allows those individuals to fall asleep faster, sleep longer and get better sleep quality. Exercise also reduces the need for the use of sleep medications in most cases.

Get Regular Exercise Regular exercise has many positive impacts on sleep. It takes less time to fall asleep if you are getting regular moderate to vigorous exercise. Your sleep quality improves because exercise allows your body to sleep for longer periods of time during the night. People who get regular physical activity are less likely to experience daytime sleepiness. For people who suffer from insomnia, long-term exercise (ranging from four to twenty-four weeks) allows those individuals to fall asleep faster, sleep longer and get better sleep quality. Exercise also reduces the need for the use of sleep medications in most cases.

Conclusion

Each person is an individual and what works for one may not work for another. However, here we have provided you with numerous options to help you improve your ability to fall asleep, duration and quality of sleep. If these options don’t work for you, you should consult your healthcare professional. Next week, we will cover relaxation techniques that you can use to help you relax and prepare for sleep. Should you have any sleep related questions, please feel free to email me at info@kairoscoachingbylakeitha.com .

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Lakeitha

CEO of Kairos Coaching By Lakeitha LLC. Certified Health and Life Coach.

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