Early to Bed, Early to Rise...the healing power of sleep

We all know what it feels like to spend the day feeling sleepy and slow to navigate the waters of our life, but most of us underestimate the far-reaching effects of sleep deprivation. When we wake feeling sluggish and disorientated from a lack of proper sleep, we find ourselves more susceptible to being irritable and short fused with anyone who has the misfortune of crossing our paths. The entire quality of our life suffers and we have to work twice as hard to get things done, especially when it comes to creative, critical thinking. How much more difficult is it to stay really present, alert and focused in a meeting when you’re tired? Or make headway on a creative project or finish studying for that last exam? Whatever the task may be, when it requires our presence and clarity, a good nights sleep is one of the best self-care practices we can have. Combine a good nights sleep with daily meditation and exercise and you will be absolutely UNSTOPPABLE! Your life as you know it, will take on an entirely different form. Are you ready for that kind of transformation in your life? I know I am!

Just imagine what your life would be like if you were well rested during your waking hours. How much more productive would you be? What would the quality of your interactions with other people look like? How would the people closest to you benefit from this new version of you, the calmer, more centered and present you? What would it feel like to live life at your optimal potential with a strong and healthy immune system ready to battle any invaders that threaten your wellbeing? Are you beginning to sense just how life changing this critical self-care act really is?   

If you are caught in a cycle of staying up too late and waking feeling tired, then changing this one daily habit might just be the thing that ignites a massive transformation in your life. You may want to consider taking a look at your own sleep cycle and assess whether or not it rejuvenates and leaves you feeling well rested, refreshed and energized.

If you can relate, then I would like to invite you to participate in the MindBodyBeing Holistic Self-Care Sleep Challenge!

Do You Often Experience:

• A lack of energy during the day?
• Difficulty staying focused? 
• Lack of mental clarity?
• Being prone to accidents/clumsiness? 
• Regret staying up late?
• Eyes are burning by the time you go to sleep?
• You get sucked into t.v. or your computer/phone instead of going to bed when you are tired?
• Struggle to turn off your alarm clock in the morning?
• Hitting snooze more than once?
• Have to have caffeine to get you going and throughout the day? 
• Feeling like you could fall asleep in the afternoon?
• Sluggish immune system and susceptibility to colds and flus?

Tips to Help You Get to Bed

• Alert everyone in your household that you are participating in a challenge for the week so you will be in bed by 10 (it helps if they are on board and can support you!)
  
• Go for a stroll around the block after dinner, get some fresh air and really connect through your breath
  
• Turn off all electronic devices (laptops, t.v., smart phones, etc.) by 8 pm
  
• Set an alarm for 9.30 pm and start getting to bed
• Create a "night time ritual" by lighting a candle, taking a bath, playing relaxing music, journaling about your day or reading a book for about 30 minutes
  
• If your mind is busy, take some time to make a list of your to-do's and start a gratitude journal of all the things you were grateful for that day
  
• Lights out by 10.00 pm 
  
• If you have trouble falling asleep, try a holo-sync meditation cd or another soothing, bed time cd that you can listen to with headphones in bed before 10
  
• Practice breathing techniques that bring your awareness to the present moment, relax your body further and calm the mind
  
• As you lie in bed connecting to your breath, scan your body and see if there are any areas of stress, pain or tension. Bring your awareness and breath to those areas with the intention of releasing the tension and relaxing the body
  
• Reflect briefly on your day from a place of gratitude and self-love, sending/giving thanks to the people and opportunities you had
  
• Set your intention for a deep, peaceful and rejuvenating nights sleep where you wake up feeling refreshed and ready for a new day!

Things to Avoid

• Caffeine within 6 hours of bedtime
  
• Drinking alcohol within 4 hours of bedtime
  
• Eating past 8 pm
  
• Large or heavy meals at night
  
• Stimulants like nicotine 
  
• T.V., computer or phones within 2 hours of bedtime
  
• Exercising within 3-4 hours of bedtime
  

picture source: WebMD.com

picture source: csshride.com/time-for-mom