Slowing down and taking moments to rest is the key to personal, relational and professional success. When you take the time to slow down, you have the opportunity to reset and recharge. Sleep is the special ingredient that supports your energy, health and ability to tackle whatever comes your way. Here are some ways you can support healthy sleeping habits.
Meditation and mindfulness exercises help slow your thoughts and release the anxieties of your day. Meditation guides you to be present in your body and practice emotional separation, so you can have some control over your stress levels and emotional responses.
This is especially helpful for sleep because anxiety and a busy brain can keep you awake at night. Explore apps that will help you build a habit of meditation, like HeadSpace. And this app even has a nighttime guided meditation that will lead you into a deep slumber, while you lie in bed.
Create a Cozy Environment
Your bedroom should be a haven designed for the purpose or relaxation and rest. The cozier and calmer your room feels, the easier youâ€™ll be able to fall asleep. Declutter your room and make the space feel open and minimalist. Be intentional about where you put furniture in the room, tidy up your laundry and other accessories, and donâ€™t integrate too many colors that will make the space feel busy.
Houseplants offer a feeling of serenity, as nature is a calming element. Bring in a houseplant that doesnâ€™t require much light, like a snake plant; it will enhance the vibe of your room and also support air purification.
Your bed is the pinnacle piece of furniture that supports your sleep and requires personalized considerations. Choose a mattress that supports your body, as it is an investment that will pay off in the long run. Customize your bed set-up with a heated blanket that will offer extra warmth on chilly nights.
Food and Drink
While there are external factors that contribute toward your sleeping habits, internal factors are equally as impactful. You should be mindful about when and what youâ€™re eating throughout the day, especially in the evening.
Make sure that you arenâ€™t eating sugar too close to bedtime, as your blood sugar levels will encourage your body and brain to feel energized. It is also important that you avoid caffeine and alcohol, which will stimulate an active brain and restless body.
If you are consuming liquids before bed, have a two-hour window where you donâ€™t drink anything before you intend to fall asleep. If you drink too much before you head to bed, you will likely be getting up throughout the night for bathroom visits.
If you need extra support in falling asleep, consider using natural supplements that will aid insomnia or restlessness. Many naturopathic health blogs recommend lavender for its relaxing effects. If you are seeking some calm before bed, rub a few drops of lavender oil onto your palms and bring your hands close to your nose to inhale.
The amygdala gland, which regulates emotions and anxiety, will respond to the scent by reducing any symptoms of restlessness or worry. You could even apply a few drops to your pillow, so every time you lie your head down, your body eases into a serene state of slumber.
From mindfulness exercises to sleep-supporting products, there are many ways you can achieve a restful night. Once youâ€™ve established some healthy sleep habits, you will have the energy and stamina to take on anything.
Identity Magazine is all about empowering women to get all Aâ€™s in the game of life â€“ Accept. Appreciate. Achieve.™ Every contributor and expert answer the Identity 5 questions in keeping with our theme. Their answers can be random and in the moment or they can be aligned with the above article. As a team, we hope to inspire and motivate ourselves and inspire you to get all Aâ€™s.
1. What have you accepted within your life, physically and/or mentally? Weâ€™d love to know what youâ€™re still working on accepting?
I have accepted that my body and mind are meant to be strong, for the preservation of my health and well-being, not to be maintained or presented for the acceptance of others.
2. What have you learned to appreciate about yourself and/or within your life, physically and mentally? Are there elements of who you are that youâ€™re still working on to appreciate?
I appreciate the privileges I have– access to education, a safe home and community, and supportive relationships.
3. What is one of your most rewarding achievements in life? Tell us what makes YOU most proud? Please share theÂ goals and dreams that you still have?
Training to become a transformative educator who focuses on social justice through the educational system. Being part of this process is an achievement already, but I look forward to graduating with my Masters in Teaching.
I want to engage in dialogue with people who are significantly different, around the United States and other parts of the world, to hear about their experiences. I would like to write a book about who and what I encounter.
4. We all have imperfections, so we think. The truthâ€”we are all perfectly imperfect. What are your not-so-perfect ways? What imperfections and quirks create who you areâ€”your Identity?
I forget that my voice is important and will sometimes hold back in contributing to important conversations.Â My identity is composed of my inability to stay still in life; my critical and analytical nature; my miscued silly moments; and my need for ample alone time.
5. â€œI Love Myâ€¦â€ is an outlet for you to express and appreciate all the positive traits that make youâ€¦wellâ€¦ YOU! Sharing what you love about yourself will make you smile, feel empowered, and uplift your spirit and soul. (we assure you!) Identity challenges you to complete the phrase â€œI Love Myâ€¦?â€
I love my mind because it is capable of grasping large ideas and creating significant meaning that can be applied to my actions and outlook on life. Without it, I would not be able to explore the depths of knowledge to understand and fully appreciate the multifaceted human experience.