Bedtime whispers for better sleep

When it’s light we are active, when it’s dark we are not! You are human and you need sleep to rest, repair, regulate and restore. Lots of rrrrr’s in there! So, are you getting enough sleep?

If you are one of those rare people who falls asleep as your head hits the pillow, good for you! I am not that person and,?with change and stress around every corner, many people battle to fall asleep and stay asleep. So often it’s because we can’t let go of the busy day we have had and the long to do list we have already made for tomorrow, knowing we will never get through it all.?

A bedtime routine for you

Recently, I picked up this gentle, kind and simple bedtime routine?that I have adapted from award-winning entrepreneur, Marie Forleo , who is famous for saying ‘everything is figureoutable’.?This routine is soothing and works really well for me. In light of the fact that 15 March is World Sleep Day, I thought it may be something that might work for you too.?

STEP 1

Practice this Bedtime Reflection to set the scene for letting go of the day:

• You’ve done enough.?Whatever happened today — big or small — is complete. You don’t need to solve, fix, or hold on to anything more tonight.?
• Your mind can rest.?Imagine placing all your thoughts, worries, and to-do lists in a soft, glowing box. Close the lid. You can pick them up tomorrow, but for now, they’re safe and set aside.?
• Thank your body.?Say thank you to your body for carrying you throughout your day — thank your heart for beating, your breath for flowing, your muscles for holding you up.??

STEP 2

Do This Simple Breathing Practice to ground yourself and release stress:?

1. Inhale for?4 counts?—?imagine breathing in calm, cool air.?
2. Hold for?4 counts?—letting the stillness settle in.?
3. Exhale for?6 counts —releasing tension with every breath.?
4. Repeat a few times letting each exhale take you closer to sleep.?

STEP 3?

Say this Sleep Mantra — it’s magic?????

Whisper this to yourself as you drift off:?“I am safe. I am held. I am free to rest.”?

I encourage my coaching clients who have a supportive partner to ask them to say this mantra to them to lull them to sleep after a difficult day,?"You are safe. You are held. You are free to rest."?Don't you think that is a beautiful thing to do?

Benefits of better sleep?

• Meet tomorrow with fresh eyes and renewed energy.
• Allow your body to heal and repair.
• Release hormones to regulate appetite and stress.
• Consolidate your learning, retention and memory – your brain replays your day, connecting and filing away your experiences.
• When the brain re-organises, tidies up and files new information and skills, they are transferred from working memory to long term memory .
• Give your the brain the opportunity to ditch stuff that’s no longer needed.?
• Enable your mind to consolidate everything, making space for learning new information and skills the next day.
• There are many more…these are just a few.

What to avoid

• Watching TV just before bed.?
• Being on a computer screen or device just before bed.?
• Drinking caffeinated drinks just before bed.?
• Pulling all-nighters.

This can help?

• Use the bedtime routine above.?
• Have a regular go to bed and wake up time (routine works because it is predictable, priming your brain for sleep).
• Try and get a consistent amount of sleep every night rather than yo-yoing.
• Aim to get into bed an hour before you want to fall asleep.
• A dark bedroom.?
• A cool room below body temperature.?
• Don’t take devices to bed.
• Wear a sleep mask (this particular one doesn’t work for me).?

Enhance your performance with a fresh brain and body as well as better regulated emotions. With improved quality sleep, you will be far more prepared for whatever tomorrow brings.???

Have an empowered week.?

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