Rest for the Restless
In today’s world, there are countless distractions to keep our minds running and our bodies on the go. When it’s time to finally rest, the cards are stacked against us. If you’ve found it hard to turn off the fast-flying thoughts or to get that heart rate down when it’s time to sleep, here are a few ideas and why they will help.
Screen Time No-No
Remove screen time 30 min before bed. Ugh, blaming phones again?! Yes, because science tells us that our brains react to light and stimulation. Exactly what our phones, tablets, and TV’s provide. Our brains are designed to recognize the setting sun and growing darkness. This triggers rest in our body and the urge to sleep. When you lay in a dark room with a screen light blaring into your face, you’re forcing your body to reverse gears. Ever wonder why you can’t fall asleep after scrolling on your phone? It’s because your body has to reacclimate to the dark. The brain has to re-recognize that it’s night and signal the body to sleep.
What to do instead: read a book, journal, draw, paint, meditate.
Bedtime / Routine
No matter how old you are, you should always have a bedtime. Set a schedule and stick to it. If you have a time that you have to get up every morning, this will be a game-changer for you too. Our bodies need a schedule. They were designed for routine. Ever notice that the sun sets and rises rather consistently? Yes, the time changes, but slowly and over time with seasons. It’s crazy how we’re wired to know when to sleep and when to wake with what’s going on outside. Or is it....? Set yourself a bedtime. After a while, you’ll find that your mind and body will be ready to fall asleep when you get in bed. The same for when it’s time to wake up.
How to begin: Work backwards to set your bedtime. What time do you need to wake up in the morning? Make sure you count traffic (if commuting to work or school), breakfast time, getting ready for the day, working out, etc. Got that wake-up time? Now count 8 hrs back. Add 30 min to an hour for getting ready for bed. Yes, this helps to have in your routine.
Example: Have to wake up at 6:30am → Bedtime will be 10:30pm → Start getting ready for bed at 10:00pm
Nutrition
Everything you put past your lips goes to your heart. It affects your brain chemistry. It tampers with your muscles and organs. If you haven’t considered how what you eat and drink affects your sleep, then it’s time! We’re not just talking about skipping that quadruple espresso shot americano at 3 o’clock. You need strong fibers, whole wheat, fruits, and veggies - not sugary carbs and sweets. Your body knows when to sleep and when to work based on how you feed it.
Challenges/Points:
Getting more/better sleep is attainable.
Our bodies are wired for daytime versus nighttime recognition and activities.
Changing your diet to have a wholly nutritious lifestyle can be difficult. Think of 2 things you can start today. Whether it’s removing unhealthy items or starting to add healthier things back in.
Questions:
What obstacles are in your way for achieving better rest? What can you change to overcome them?
Look closely at your schedule (create one if you need to). Is your schedule realistic or are you cramming too much in? Are there areas where you need to say no or ask for help?
What can you do today to help your body and mind to achieve better rest?
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