Tips and Tricks for A Good Night’s Sleep

A good night’s sleep has a significant impact on an individual’s well-being as it contributes to a healthy body as well as a healthy lifestyle. Insufficient sleep may result in waking up feeling exhausted which can lead to putting on weight more easily due to lack of energy to go about your daily activities. On the flip side, adequate sleep can help you to keep fit by reenergizing your body and controlling the hormones that affect your appetite.

There are some other detrimental outcomes associated with not getting a good night’s sleep, such as decreased cognitive function, an ineffective immune system, and mental health problems including depression. I want to offer some of my favorite tips and tricks to help you get the rest that is so vital to all aspects of your health. As a Life Coach, I notice my clients with poor sleeping habits, are limited in accomplishing their goals.

Schedule Your Sleep

Health specialists recommend sleeping between six and eight hours each night, depending upon your schedule. Just like your programmed work schedule, you need to schedule your resting time. Interrupting this timetable could result in insomnia, so if you are having trouble falling asleep, try reading a book or tuning in to some music that will soothe you to sleep.

The amount of light can also affect your sleep cycles, so if you have a nighttime job or need to sleep during daytime hours for any reason, investing in some blackout curtains may help, as will turning off all the lights and especially the TV.

Stay Active

Exercising daily contributes to having a good night’s sleep. Aim to do any physical activity at least a few hours before going to sleep to give you time to freshen up and get into relaxation mode before heading to bed.

Watch What You’re Consuming

Try to keep away from substances such as nicotine, caffeine, and natural or synthetic drinks or supplements that may be stimulating. These may hinder your ability to fall asleep and stay asleep. Heavy meals can likewise interrupt your sleep due to digestion and sugar metabolism.

Check the Temperature

Managing how hot or cold your sleep area is can help you get the sleep you need. Some people prefer it to be on the chilly side while others like it warmer. If you have a programmable thermostat, that may help ease you into sleep mode without you getting up to turn the temperature up or down.

Nap Responsibly

Try to minimize how long you might nap during the day. Research has shown that napping can help you catch up on restorative sleep, but sleeping too long can make it hard to fall asleep later that night.

Benefits of Proper Sleep

Obviously, there are many benefits to getting a good night’s sleep. We’ve covered some of them, but here are a few more:

  • Has a protective effect on the cardiovascular system, i.e., it may help lower blood pressure and stroke risk
  • Enhances your level of attentiveness, which is especially important when you have a heavy workload or if you have to operate machinery
  • Improves memory
  • Aids in processing the day’s events
  • Reduces stress and anxiety levels
  • May help with social and relational skills

If you’re having challenges sleeping and want to learn more on how to implement these and other valuable tools in your life, please contact me for a free consultation: LET’S CHAT

Quick update and info about me

I’m certain you’ve heard this enough, but this Coronavirus has upended many aspects of our lives. Late March, I was diagnosed with it and had to take some time off from life coaching to recover. But I am back and ready to help you with your goals! Here’s some quick information about me – you can also contact me here: (323) 736-1978

The question I’m most often asked is, how did I decide to become a life coach? And the answer is always very simple. 

Ever since high school, I’ve always been that guy that people go to for advice. In all of my social circles, I’m the one people go to if they’re looking for someone who will actually listen to what they have to say and offer real-world solutions that are dramatically applicable to their daily life. That’s me. That’s been me for years. 

I then decided I wanted to be the one to help not just my friends, but as many people as I humanly could. In order to achieve that goal, I’d have to become a life coach professionally, and so, here I am. It has been one of the most rewarding journeys of my life to help bring practical change to people’s lives and I am honored to be able to provide valuable lessons and tools that will help you in empowering yourself. 

My life coaching client roster is extremely diverse. From entrepreneurs, accountants, executives, actors to film directors, I’ve helped my clients take giant leaps in achieving a life that is satisfying and purpose driven.

I’ve helped alcoholics and addicts, as well as re-assembled marriages in the same week of helping a single woman find true love (hint: it starts with loving yourself).

Other clients aren’t sure what direction they want their lives to go, they just know it should be different from where it’s currently headed. I can help there too.

My strengths are intuition and empathy. My sessions are never planned ahead, you will take us where you need to go and I will guide you along the way.

If you are 100% committed to positive permanent growth, I can get you there.

This will be challenging, it will be scary, and you will convince yourself to quit numerous times. But I promise you, if you stick with it, you’ll be amazed at the brilliance you’ll find within you.

My clients are usually in one of the following places before they contact me: 

Tired of feeling trapped in their career or business wondering when the constant day to day struggle will end so they can get their life back.

Exhausted from high levels of day to day stress and anxiety that should have dissolved after certain goals and accomplishments were met. 

Experiencing overall frustration by doing what they’re ‘supposed’ to do but not getting back the ideal results making them question whether or not this is the path for them. 

Sick of feeling self-doubt making every decision an internal battle making them feel as though a heavy weight is on their chest impossible to remove. 

Fearful of an impending burnout sensation as the motivation, energy, positivity, and confidence they once held is slowly but certainly declining. 

If these situations sound all too familiar, it is time to contact me. Are you ready to create a life full of abundance and true freedom? 

What happens if nothing changes?

While I am a Life Coach based in Sherman Oaks, California (or Los Angeles), I am able to help coach you no matter where you live. From San Diego to San Francisco. From California to New York. Connect with me and let’s chat to see if life coaching is a good fit for you.

Let’s Chat <<<Click here to change your life 🙂

My recent interview with Business Talk Radio on the role of a life coach and what happens in a life coaching session.

Recently, I was interviewed by Business Talk Radio about my role as a life coach and what my clients can expect during a life coaching session. A link to the audio is at the bottom of this article, here is the transcript, enjoy!


Business Talk Radio, Christopher Roberts: Welcome back to the show, I’m your host Christopher Roberts. Joining me now, he is from Los Angeles, CA, he is a Certified Life Coach, ladies and gentlemen let’s welcome Tommy Lee Kirby to the program. Tommy, welcome, how are you today?

Life Coach Tommy: I’m doing great, Christopher, how are you?

Christopher: I’m doing really well, so – welcome to the show. Thanks for taking a few minutes out of your day to join us, we appreciate it. And – why don’t you tell us a little about – who you are and what you do.

Life Coach Tommy: Yeah, well, I’m a Certified Life Coach out here in Los Angeles and I help my clients with a lot of things. Mostly weight loss, weight management, executive coaching, team coaching, and overall well-being, goals fulfillment, goal-setting and that sort of thing.

Christopher: Alright now what really got you started on this thing, what sent you down this road?

Life Coach Tommy: That’s a great question. I’ve always been that guy in social circles that everyone goes to for advice. I’ve been that way since high school. And people, they follow my advice and their life is better because of it. So about – six years ago, I decided to give people advice and help them out professionally and get paid for it and so, I actually started hitting it off, got a couple of clients and then said, ‘hey, I’m really talented at this life coaching thing’ and decided to pursue it full time.

Christopher: Alrighty now what really got you started in what you’re doing?

Life Coach Tommy: What got me started? Yeah, basically, just a lot of inspiration, you know Tony Robbins, motivational speaker, I thought that I could do what he was doing, and just really inspired to help as many people as I possibly can.

Christopher: Alrighty now when someone does reach out to you for the first time what do you think is the most dominant thing that they’re looking for?

Life Coach Tommy: That is an excellent question. Percentage wise, a lot of people want to lose weight. But what we find is that it’s not really about losing weight, it’s about why we’re eating so much and so what it turns into is people are actually looking for guidance in their own personal lives and their emotional well-being. That goes for people from all walks of life. That goes for executives all the way down to people who cut hair. But it’s pretty much all over the spectrum. And, overall it’s just emotional well-being. Making sure that they’re living their best life and what they want. But it’s funny because 90% of my clients come to me wanting to lose weight.

Christopher: Alrighty, now, why do you think they choose you over someone else. What sets you apart?

Life Coach Tommy: The biggest thing is that I listen. That’s been the biggest compliment that I’ve gotten – the consistent compliment that I’ve gotten is that I’m an active listener. People know that I’m taking really powerful notes and then I bounce them back and you know the things that happen in a session is that I will let them know what I’m sensing and, 99% of the time I have it right. And so they get that clarification – that validation that I listen and can provide tools that will help their issues based on what I’ve heard, based on what I’ve sensed.

Christopher: Alright, now I know for a fact that to be a life coach you don’t need to be certified and now you are. What’s the benefit of being certified over not being.

Life Coach Tommy: That is a great question. I wasn’t certified all the time. I just recently – I’ve been certified for about three years now and the thing that’s different about it is literally just education. You don’t necessarily need it, but it helps because – where it helps me is – asking more questions. More powerful questions to get out of my clients what they need to help themselves. So, again, it’s about being educated in finding out really where your clients are coming from. But again, you don’t need that to be a life coach.

Christopher: Alrighty, now how long do these sessions usually run for?

Life Coach Tommy: So I do 50 minute sessions – it’s overall an hour commitment. 50 minutes is how long the session lasts and there’s like 10 minutes for like a debriefing and business and related type of stuff. But, overall, an hour.

Christopher: So – we got an extra minute or so, walk me through one of your sessions. What’s that like? What’s – somebody getting themselves into when they reach out to you?

Life Coach Tommy: Yeah, that’s a great question. So – we do a twenty minute initial session first and foremost just to make sure that Life Coaching, one, that life coaching is a good fit for them, and two, I’m the Life Coach for them. So, in that twenty minute session, I will ask a series of questions to see where they’re at in their life, what they’ve done prior to this – before talking to me, and, ultimately, what do they want to get out of life coaching. After that twenty minute session, we will then both agree whether or not – or come to an agreement whether or not life coaching is for them and if I’m the life coach for them.

Christopher: Alrighty and where do you think you see yourself moving forward? What’s on tap for you?

Life Coach Tommy: That’s a great question. Well, the biggest thing obviously, the biggest thing is more clients, but ultimately, long term is that – I want to help as many people as I possibly can and I would be doing that by talking to multiple people at a time – case in point – this broadcast, but motivational speaking is the ultimate goal. Being able to motivate and inspire thousands of people at a time. That’s the ultimate goal.

Christopher: Alrighty, well how can people reach out and contact you to find out more information.

Life Coach Tommy: Yeah, they can go to my website: they can look at what I’m all about and if I’m a good fit for them, there’s a contact form on there and they can also email me at

Christopher: Alrighty, well it’s been a pleasure having you on the show today. Thank you so much.

Life Coach Tommy: Yeah, thank you, Christopher.

Christopher: You are so welcome and for everyone else out there, do stick around, we will be right back.


Here’s the AUDIO

As mentioned, feel free to reach out to me if you see life coaching as a good fit for you and want to hire a life coach. I can also be reached directly at (323) 736-1978

Look forward to connecting!

Why people give up on everything so easily and never reach the next level to achieve success

New video coming soon about the top reason people quit and aren’t able to level up to ultimately obtain their life goals, transcribed below. Stay tuned!


Life Coach Tommy: Hey guys, Life Coach Tommy here. This might be a little long, we’ll see. I want to go into detail about why people give up on their goals so easily and so quickly. It’s now January 24th, we’re now nearing the end of the first month of 2020, and at this point, a lot of New Year’s Resolutions people had – they fall apart.

I’m at the gym – I think I mentioned this on another blog but at the gym, about two weeks – well, right after January 1st, the gym was crowded it was very hard to get on certain machines I had to improvise my workouts. And after about two weeks, right around January 15th, that crowd fizzled out.

What I wanted to share is that the reason – what I’ve learned and what I’ve studied and what I’ve heard – some of this comes from our friend Grant Cardone – huge salesperson, real estate mogul – anyways, he’s done a lot. But it also comes from Arnold Schwarzenegger.

The reason people give up on their goals is essentially: they underestimate the amount of work accomplishing that goal is going to take. And, through life coaching, I help people realize that, I help people understand that this is gonna take some patience – this is gonna take some micro-actions – this is gonna take some small steps every single day in order to see those macro-results.

Bodybuilding, for example, people see others at the gym, they see the big biceps, they see all this stuff – these impressive accomplishments other people have made and they don’t – they weren’t there seven years ago when that person wasn’t as built as he is today.

And, so, again, they underestimate the amount of patience, the amount of adversity, the cost that it’s gonna take to achieve those goals. A lot of that stuff comes from bodybuilding, but Arnold Schwarzenegger said that one of the ways – he had an interesting story about history – he said, “Imagine studying, imagine reading one hour of history every single day. And think about how much history you would learn in 365 hours.” – And it looks like I’ve got some sun coming in, so my lighting technique is not working today, so I’m gonna get really close.

So, to accomplish your goals it’s important to one, understand the amount of work that’s involved. Celebrate your successes. Again, I’ve mentioned this before, but you don’t go to the gym three to five days a week and eat healthy and NOT see some result it’s impossible. So when you see those results, when you lose two pounds, when your waist shrinks and your clothes are fitting just a little bit looser, celebrate those successes. And, again, have the patience. Accept that it’s gonna take a high level of patience to achieve these goals.

And, again, through life coach coaching, we go through this, we set the relation goals. I make sure that they have a very strong ‘Why’ and I make sure that my clients are accepting the fact that it’s gonna take some time. It’s gonna take some time to get this done. If my clients – after my first, after our client’s first session, my clients see really quickly how I work and, every single one of my clients, after the first session, they feel more centered, they feel more focused. I always see these ‘awakened moments’ where they didn’t realize how their self-loathing was affecting their daily activities. So, we focus a lot on making sure yourself love and focusing on self-love and self-care so that they can achieve their life goals.

And, what I explain to them up front, ‘look, your goals are not gonna happen in a month. You’re gonna achieve some level of success and we record those and we celebrate those and we make milestones and action items to celebrate those and acknowledge those, but the ultimate accomplishment of your goals is gonna take at least ninety days. And that goes with anything. That goes with sales, that goes with real estate, that goes with any sort of business you’re in. That takes, and, obviously, bodybuilding and weight loss and fitness. It takes ninety days, for not only for your brain to adapt to new activity and new action, but it also takes your body ninety days to adapt and accept that this is the new way of living.

It’s why, again, if you start taking a daily vitamin today – you’re not gonna feel or see any effects of that daily vitamin until ninety days into it.

So, anyways, I always ask my clients to commit with me, let’s do this for 90 days so I can show you how powerful this stuff is. So, anyways, it was only five and a half minutes, but I hope you’re having, I hope you have a productive Friday and you have planned a relaxing or productive weekend, depending on what you have going on and, sorry about the lighting, the sun came out. Usually, it’s been cloudy for probably the past month and a half. Anyways, Happy Friday everyone!

END OF TRANSCRIPT: Life Coach Tommy can be reached here for a free consultation: Let’s Chat

How to love yourself when you don’t know how and join the 2020 trend of Self-Care #selfcare

New video on self-care and self-love transcribed below.


Life Coach Tommy: Hey guys, Life Coach Tommy here. This will be a really quick video, but I wanted to give a quick update for those keeping track of my three and a half week set back. I’ve been in the gym now, I’m on week 4, and my strength is returning. I just finished doing chest, had some really good pumps. And had really good – getting back to the weight I’m used to lifting.

It also helped that I went to the Strongman Arnold Competition in Santa Monica this weekend, I actually got to see Arnold Schwarzenegger live which was actually pretty cool. And then there was a lot of strongmen, lifting heavy weights – there were five events.

Really inspirational, that’s another thing I always recommend just to do things – go to things that keep you inspired. This blog is more about self-care and self-love. I am really pleased with a trend that’s occurring for the year 2020 and that’s, #selfcare. Really really happy about that just as a life coach on my personal journey as a life coach to help people identify their needs first. Because identifying your needs first is going to help you help other people.

Here is the exercise for today I want to show you how to love yourself. There’s so much vitriol, so much negative energy in the world showing you how inferior you are if you pay attention to that. It’s very easy to see that. Right now I’m in a parking lot, about to go to my next life coaching session and I’m staring at a billboard of Ryan Reynolds in one of his movies. Now, I can easily compare myself to that. I’m an actor outside of life coaching – and I can say, ‘oh man, Ryan Reynolds, he’s so successful compared to what I’ve done.’ But, that doesn’t help me at all if I compare myself to Ryan Reynolds.

So, I have two exercises, one – are you a better person today than you were yesterday? I can only compare myself to who I was yesterday. I do not compare myself to anyone else in this world because we’re all on our own separate journeys. At this point in my life, I have not had the opportunities that Ryan Reynolds has had. I have not had the genetic structure that he is – to talk about superficial things. But, literally, I have not worked as hard as he has over the years to be in a position where I should be on any level envious of his success.

So, the other thing is, it’s really easy to focus on our weaknesses over our strengths. So, what I would like – here’s the exercise I would like you to do – think about your strengths – and ONLY your strengths and how you can make those things stronger and more prevalent in your life.

So today I want you to choose three of your strengths. Everyone’s got strengths, no matter how poorly you think of yourself you have strengths – things that you’re proud of. So think of three strengths – put them in the comment section if you want or write them down – get them out of our head.

Then identify ways in which you can use those three strengths as tools to better your life.

Anyways, I hope that’s helpful. If you like this, ‘like’ it share it with other people. And if you’re interested in Life Coaching reach out to me let’s talk, let’s see if it’s a good fit for you. Alright, have a good productive Monday and I hope you have an exciting positive week. Take care.