The beauty of sleep
The more science digs the more scientists and doctors realize the importance of sleep for our bodies and minds. Sleep restores chemicals the body needs to function at its best. Sleep helps us process thoughts and experiences throughout the day. Even a power nap can benefit us as we take breaks from processing information, food, and stress encountered during our day. If you feel tired during the day, your body is telling you something. You can bury the message with coffee and energy drinks or you can tune in and try to identify what your body is telling you.
Do you need more sleep? Most people I know tell me they do not get enough sleep. Our lives these days demand our attention whether it is your technology beeping at you, your job sending hundreds of emails, or children who require help and support as they grow. However, you need to get enough sleep. Studies have shown that sleep deprived drivers are just as dangerous as drunk drivers. Check out the CDC https://tinyurl.com/4bsvcbpv about how the lack of sleep correlates to BAC levels. So what do you do?
1. I recently did a post on rituals. A bedtime ritual and a routine bedtime can help train your body and get you on a regular sleep schedule.
2. Explain to your children the importance of sleep. Our children model our behavior so set a good example for them. Explain the importance of sleep so they can have energy for fun things and learning. If they understand why you need your sleep, they will be more considerate.
3. Do a nap in your car at lunchtime. If you are at work and need some sleep, set an alarm on your phone or watch. Silence other notifications on the phone so you are not hearing emails and texts come through. Maybe even, put on some white noise or mediation recordings so you are able to relax. Even if you do not fall asleep, the benefit of relaxing with your eyes closed listening to soothing sounds will help your nervous system.
4. Leave work out of your bedroom. The bedroom needs to be for sleeping only. A television is fine in the bedroom but try setting a timer on it to auto shutdown after an hour. At a certain point in my life, I needed to fall asleep with the television on. However, those infomercials at 3 a.m. are often loud and have clapping. Use technology to help you fall asleep not disturb your sleep. Plus there are so many apps to try to get more rest like Headspace and Calm.
5. Think of sleep aids as a temporary fix. There are supplements people swear by like magnesium and melatonin. Some people I know do PM pain relievers or Zzzzquil https://amzn.to/3hiD1iw. Find something that works to get you into that steady sleep ritual. Some sleep aids are non-habit forming like the one I’ve linked here. My favorite is from SugarBear https://amzn.to/3Ax7tNA and it tastes great.
6. If you have a lot on your mind before bed, keep a notepad or journal near your bed. Write down everything that is on your mind that you are worried about for 15-20 minutes. Leave it on the paper where it belongs instead of rattling around in your brain. You will deal with it tomorrow. Night is for sleeping not worrying and not playing back conversations you had during the day. Let that go.
I want to close by reminding people who have recently survived trauma that you may need more rest than normal. In order to process and heal, your mind needs that rest. Remember to deep breathe and think happy thoughts as you drift off. Healing is a process and it takes time so be gentle with yourself. If vou have sleep suggestions, comment below.
