Mini-Series on Sleep: Part Two

By Anonymous -
Last week we touched on the importance of developing a sleep schedule. That is a great place to start but that is not the only thing that will help you get the healthy sleep you need. 



Developing an evening time routine that helps with winding down can also be very beneficial. This will look different for different people, the important part is to develop a routine that works for you. Individuals that are struggling with not being able to "turn off" their brain to fall asleep may benefit most from developing a wind down routine.

Do you need to start winding down 30 minutes before bed? An hour? Two hours? 
Find what works for you, it might take some time to find that sweet spot but it can make a big difference in the quality of sleep that you get. 

As I said this will look different for each person but here are some ideas to get you started:

- take a hot shower

- do some light stretching

- bedtime yoga practice (here's a great 7 minute video)

- meditation

- light reading

- cleaning/tiding up the kitchen or family room

- turn on your essential oil diffuser

- person hygiene activities



So let's put this all together in an example: 

Adrian has decided that to get the right amount of sleep they need to go to bed at 10pm and wake up at 7am. Adrian wants to make sure that when getting in to bed at 10pm they are really ready to fall asleep quickly without ruminating on what happened during the day or what needs to be accomplished tomorrow. 
Starting at 9pm Adrian straightens up the kitchen, wiping down counters if needed and setting out the banana they plan to eat in the morning. Adrian writes down the things they need to do tomorrow and leaves the list with the banana. Adrian grabs the book they have been reading and sets a 20 minute timer to ensure they do not lose track of time. After 20 minutes of reading Adrian heads to the bathroom to floss, wash their face, and brush their teeth. Once hygiene is done Adrian fills up a glass of water to have on the bedside table. Adrian spends 10 minutes doing some stretching and breathing exercises that they have found beneficial. Adrian gets into bed.


Develop your own routine and let us know what works for you!


Comments

Post a Comment

Popular posts from this blog

The Use of Physical Exercise to Reduce Symptoms of ADHD

By -
Image
    Written by: Amelia Kelley, PhD, MS, LPC Many people with ADHD find it hard to manage their symptoms of brain fog, forgetfulness, distractibility and physical agitation. Most want to know how to manage their symptoms and, some would like to do this without medication. The HIIT for ADHD Program discussed below has been researched and proven to help reduce ADHD symptoms and improve general wellbeing and focus. Scott, 35-year-old male who suffers from adult ADHD was excited when he tried this program and told his wife, “I feel more awake and alive then I have in years. Even more then when I tried ADHD medication last year!” How did Scott find this alert, excited feeling that helped him become more focused without using medication? He found it by using a home-based, exercise program using high-intensity interval training (HIIT) that he easily accessed on a free website and only had to commit a few minutes a day to completing. To truly under...
Read more

The Power of Reiki

By -
Image
The Power of Reiki Written by: Missy Stancil, LPC, NCC Are you considering integrating Reiki into your self-care routine or as part of therapy? Reiki and other forms of energy healing are becoming more and more a part of treatment and wellness in Western cultures with a very long history in Eastern cultures.  For me, I approach my work (and my life) from bio-psycho-social-spiritual model, meaning I value how our individual biology and psychology, our social connection (or disconnection), and our individual and social spirituality are inextricable parts of wellness.  Devoting time and energy to becoming a Reiki Master was a natural part of my training as a behavioral health professional, and I’m delighted Amelia asked me to share a bit with you through the KCW blog. What is Reiki? The word Reiki is a Japanese word meaning spiritually guided life force energy.  Healing is accomplished by gentle touch in which energy is transferred from the practitioner t...
Read more

Perception, Perspective, Point of View, Frame of Reference, Mindset, etc.

By -
Image
As I continue working with couples, parents and children, families, etc., it is becoming very clear that perspective can be a major point of distress.  In couples counseling, a number one issue I continue to notice, is one partner not understanding the other's point of view and assuming that their own understanding is the true and correct answer.  This leads to conflict, and one person feeling defensive, because they are being told that they are wrong, and that their point of view is inaccurate, invalid, unimportant, etc.  This same dynamic can be seen within families.  For example, a child is trying to explain why they unloaded the dishwasher in a different way than their parent prefers, and the parent discounts the child's views, automatically telling them they are wrong.  This leaves the child feeling defensive, confused, invalidated, and unheard.   So how do we work to improve this disconnect in perspective?  One exercise I use often in th...
Read more