Our minds are racing and our bodies seems to be on warp speed. Our schedules are full and the demands are high. It’s no wonder when it’s time to lay down and sleep our minds are still going 100 mph. Here are some very simple and practical steps to getting the well deserved and crucially needed sleep our bodies and minds desire.
Step #1: Avoid stimulation. Despite what you may have been taught, exercising may wear you out muscularly, but it raises your heart-rate, stimulates the nervous system, and increases hormones. Do not exercise before bed! Also, watching intense television shows, movies, and playing video games proves to accelerate the heart and mind. All of these activities have a place in our lives, but not before bed. Instead, find a good book that allows you to escape life’s reality. A book about fantasy or a feel-good book will calm your spirit and allow your mind and body to relax. Another great way to tune out life’s stress is to start a puzzle. You know, the good old fashioned puzzle pieces is good way to release your mind of stress and puts your focus elsewhere. Same goes for crossword puzzles and Sudoku.
Step #2: Avoid caffeine. Doctors go back and forth on this topic, but a good rule of thumb is to allow your body to filter out all stimulants within 8 hours. So, if you go to bed by 10:00PM, then avoid chocolates, coffee, soda, and energy drinks by 2:00PM. This allows your body to get back to its normal state and it allows your mind to relax for a restful bedtime.
Step #3: End your day on a good note. Find something positive that will feed your mind with good thoughts and a higher self-esteem. Look at old pictures in a photo album. Read letters of recommendation from a boss. Bring out the shoe box full of old love letters. Think about the highlights of your day and you will find yourself happy, content and ready for restful sleep.
Lack of sleep will cloud our minds, break down our bodies, and make our lives feel overwhelming. A good night’s sleep will better prepare us for what lies ahead. A good night’s sleep is what will keep our minds and bodies healthy and strong.