Sleep better by establishing a wind down routine. Routine is how our bodies are designed to work. If you get in the habit of doing particular things before bed and eliminating others you will be better, deeper sleep.
1. Turn off the tv, put down phones and start getting ready for bed about 1 1/2 to 2 hours before you want to go to sleep. Turn on dark modes and/or use blue blocker glasses. This is a great time to incorporate a daily mobility routine, put together your meal or clothes for the next day, participate in a meditation practice, read, read to your kids, or any number of other activities that can allow you to tell your body it is time to relax and sleep is approaching. Here is a CDC article identifying the increased risks of not sleeping enough, in this articles case they investigated those who slept more or less than 7 hours and the prevalence of chronic disease https://www.cdc.gov/sleep/data_statistics.html.
2. Meditate. Try this 10 Minute Somatic Meditation https://youtu.be/Rf8uRv6pj9Q There are many others that will work too. Ask me for more ideas.
3. Do breathwork. Certain styles of breathwork are designed to slow your body down and increase your ability to sleep better. To learn about some options for this we are starting a breathwork class at MarDock this month (JAN 2021) Tuesdays and Fridays at 10am. Just bring warmer clothing. The class is free, but won’t be for long.
4. Read or Journal. Reading or journaling for 10 minutes each night before bed is a great way to organize you mind and get yourself thinking about slowing down. If you haven’t journaled before try this resource: https://dailystoic.com/journaling/
These are just a few tips that can be used to increase the quality of your sleep. This will help you be refreshed and ready to take on the day.
Unlike BBQ the cat (I think that’s how you spell it I never asked, my young nephew named him) people need wind down routines to get solid sleep.
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