This is a particularly timely topic this morning after being up almost all night with a sick two-year-old. I feel surprisingly okay after a very rough evening, but that's not the norm for me, and probably isn't for you, either.
One of the most important -- and often overlooked -- components of a health, fitness and overall wellness overhaul is getting the proper amount of high-quality sleep every night. One of the greatest obstacles in my experience to achieving this restful, 6 - 8 hours of uninterrupted slumber on a nightly basis (other than my five children!) is the inability to relax my mind and peace my thoughts. If I am drifting off to sleep distracted by what I needed to get done, or what I must do tomorrow, my brain continues to work in overdrive and I find myself waking frequently throughout the night with those thoughts still running circles in there. So I know I'm not getting truly restful sleep because my brain is not disengaging.
Some strategies that have helped me with this problem:
1. To-Do Lists -- if you can get your thoughts and tasks written down on paper each day and add all unfinished business to your list before going to bed, this helps to physically remove those nagging items from your brain when you transfer them to a note pad. Keep a pen and paper close by and discipline yourself to sit up, turn on the light, and write down anything that you must get "unstuck" from your head. Not only will that thought be released, but you will most likely be able to tackle the issue or solve the problem in the morning after giving your brain a break.
2. Visualization -- When I catch myself continuing to strategize my goals, ponder some new business solution, running through workouts or problem solving while trying to drift off, I force myself to visualize a blank TV screen, a clean chalkboard or a piece of pristine paper. Focusing on this mental image is an effective way of quieting recurring thoughts.
3. Focus on your Breathing -- If you create a "breathing mantra" and focus on breath in and breath out this can help in drifting you off quickly and pushing out distracting thoughts that are not inducing peace in your rest.
4. Last Resort -- Get up, make a cup of tea, complete a task on your to-do list or pick up your room for 10 or 15 minutes and try going back to sleep again. The change of scenery and physical/visual stimulation may allow you to more easily "turn your brain off" for drifting off.
Establishing and maintaining a defined bed time and trying to "reset" my clock in order to get up earlier and still maintain 6-8 hours of good-quality sleep is a big priority on my goals list this year! It's a process and I'm certainly not "there" yet, but it gets easier with time, and the coming of spring and summer will certainly help in getting my motor running much easier in the morning!
For more help with goal-setting, to-do lists, or any health, fitness and wellness related questions, post a comment or contact me! Always here to help!
One of the most important -- and often overlooked -- components of a health, fitness and overall wellness overhaul is getting the proper amount of high-quality sleep every night. One of the greatest obstacles in my experience to achieving this restful, 6 - 8 hours of uninterrupted slumber on a nightly basis (other than my five children!) is the inability to relax my mind and peace my thoughts. If I am drifting off to sleep distracted by what I needed to get done, or what I must do tomorrow, my brain continues to work in overdrive and I find myself waking frequently throughout the night with those thoughts still running circles in there. So I know I'm not getting truly restful sleep because my brain is not disengaging.
Some strategies that have helped me with this problem:
1. To-Do Lists -- if you can get your thoughts and tasks written down on paper each day and add all unfinished business to your list before going to bed, this helps to physically remove those nagging items from your brain when you transfer them to a note pad. Keep a pen and paper close by and discipline yourself to sit up, turn on the light, and write down anything that you must get "unstuck" from your head. Not only will that thought be released, but you will most likely be able to tackle the issue or solve the problem in the morning after giving your brain a break.
2. Visualization -- When I catch myself continuing to strategize my goals, ponder some new business solution, running through workouts or problem solving while trying to drift off, I force myself to visualize a blank TV screen, a clean chalkboard or a piece of pristine paper. Focusing on this mental image is an effective way of quieting recurring thoughts.
3. Focus on your Breathing -- If you create a "breathing mantra" and focus on breath in and breath out this can help in drifting you off quickly and pushing out distracting thoughts that are not inducing peace in your rest.
4. Last Resort -- Get up, make a cup of tea, complete a task on your to-do list or pick up your room for 10 or 15 minutes and try going back to sleep again. The change of scenery and physical/visual stimulation may allow you to more easily "turn your brain off" for drifting off.
Establishing and maintaining a defined bed time and trying to "reset" my clock in order to get up earlier and still maintain 6-8 hours of good-quality sleep is a big priority on my goals list this year! It's a process and I'm certainly not "there" yet, but it gets easier with time, and the coming of spring and summer will certainly help in getting my motor running much easier in the morning!
For more help with goal-setting, to-do lists, or any health, fitness and wellness related questions, post a comment or contact me! Always here to help!
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