Rest & Sleep

Not resting or sleeping enough?  You’re not alone but a rest or a good night’s sleep is important for your overall health and well being. Rejuvenate yourself with fresh techniques and strategies to put some zzzzz’s and snoozing into your pillow.

Self-care is one of the first places to begin when you notice you’re losing rest or sleep. By focusing on yourself at the any time of the day, you are naturally eliminating the many distractions and stresses that could be keeping you up.

Start the week refreshed by having a healthy plan on Sunday to wind down and get a good night’s sleep. Set yourself up on for a healthy Monday by creating a plan to soothe, relax, and nourish your senses for a good night’s sleep. Sleep is the most powerful way we have to recharge and replenish ourselves. Waking up from a night of deep sleep can boost your energy and put you in a good mood. That way you can function and study better! If you’re tossing and turning, then you are not ready to start the day well.

Here are some solutions for you to try out. Get friends and family on board to help out and remind you of the good habits to develop and keep! Missing out on rest makes you feel tired and unable to cope. One bad night without good sleep can make you tired, forgetful, and irritable, but many nights can affect your heart, concentration, and may raise your blood pressure? Poor sleep can even increase the stress you feel.

Unplug

As part of your nightly routine, shut down all electronic devices, do not watch TV late into the night. Think about making your bedroom a place for sleeping only and avoid cluttering your room with things that will tempt you to be “active”. Keep low lights. Looking at bright objects before bedtime mimics daylight and tricks your brain into thinking it’s time to wake up. Avoiding your computer and phone will support the natural habit of relaxing and calming down before you sleep. Make sure there is fresh air in your bedroom so air your room during the day.

Deep, Thoughtful Breathing

To continue with your efforts of soothing yourself, try some deep belly breathing exercises. Placing one hand on your belly and the other on your chest, breathe in through your nose for a count of four, expanding your belly, and exhale for a count of four. Relax different parts of your body one part after the other, feel your body relaxing into your bed.

Guided Meditation

You can also listen to a guided audio sleep aid or meditation. Guided meditations can help relax your mind and release tension throughout your body. 🙂

Naps and Quiet-Time

Resting during the day is important. Naps could be helpful. Decide how much time you need for a power nap or quiet-time during the day. Use a timer and consider taking a nap or quiet-time as an investment and not as a waste of time.

A short rest or a nap could mean that you will work more efficiently and for longer after. It might help you feel rested enough to cope well for the rest of the day. Find a comfortable spot and put your books and technology aside to take that nap or just have quiet-time. Even better! Anticipate and schedule this quality me-time every day!