Thought Pause Page
- posted: Jan. 09, 2024
Have you ever awakened feeling like you just fought a Grizzly bear? Chances are, you may have done just that in your dreams, at least. People experience insomnia, fitful sleep, bizarre or scary dreams, and sleep paralysis for many reasons. Sleep issues can signal a physical health issue, so be sure to check with your medical provider and follow their prescribed advice or treatment, first and foremost.
Aside from physical ailments, restful sleep may also elude those with inconsistent or non-existent daily routines, poor sleeping environments, or being too “wired up” to sleep. These people may go until they fall asleep from exhaustion. It is no wonder that people in these situations awaken with sore muscles or a tension headache and are still exhausted. They may not have enough energy or motivation to begin their day and experience feelings of being overwhelmed. The temptation is to go back to bed, give in to the exhaustion, and sleep the day away while responsibilities continue to mount.
To start the day refreshed, setting the stage with a good night’s rest is essential. To reach those deeper sleep waves where rest and rejuvenation happen, begin your bedtime routine regularly. Eat your last food for the day at least 3 hours before you get into bed. This gives time for your food to digest and prepares your body to begin winding down for rest.
Begin your bedtime routine about an hour before you get into bed. Spend time with water. It soothes the mind and calms the emotions. Shower or bathe to release the stress of the day. Let your muscles relax and clear your mind of the day's business. Focus on pleasant memories, remind yourself of what you look forward to, and review your personal goals to see if you are on track or need to make a minor pivot. End your bath time by imagining the stress of the day draining with the water.
Next, dress in comfortable bedclothes. Warm, cozy fabrics for cooler months and fresh, cool fabrics for warmer weather are best. Check to be sure your bed linens are clean and wrinkle-free. Adjust the lights and room temperature for optimal rest. Lights should be dim but bright enough to see if you plan to read or write before sleep. Rest is optimal in room temperatures in the 60s F or 15*C.
Feel free to spend time on a screen reading, journaling, or making tomorrow’s to-do list before you get into bed. A warm cup of herbal tea (no caffeine) is excellent as you mellow out with a good book or introspective journal before bed. Studies show that these activities help people wind down in preparation for restful sleep. Electronic screens should not be used after bed so your brain waves slow, and sleep can naturally come.
When ready for bed, make your room as quiet and dark as possible. Consider ear plugs or an eye mask if necessary. Lay in the dark, cool, quiet room and do a breathing exercise to relax your body completely. Use this time to meditate or mentally make a gratitude list as you drift to sleep.
How one awakens is as important as how one prepares for restful sleep. Studies show that the loud, urgent sounds of an alarm clock can cause a person to start their day in a stressed state, even though they may have achieved restful sleep up to that point. When jolted from a sound, peaceful sleep to the loud, urgent sounds of an alarm clock, a person is jolted into an immediate adrenaline rush, raised blood pressure, and increased heart rate. Consider a sunrise alarm clock *See link below* or a softer-sounding or vibrating alarm to avoid undoing your restful sleep.
I wish you restful nights and productive days.