Sleep, Stress & Recovery

SLEEP HYGIENE BEST PRACTICES

1. Keep a regular schedule – our bodies like regular. Try to go to bed and wake up at the same times. With a regular schedule, your body will know when to release calming hormones before bed and stimulating hormones to wake up.

2. Keep alcohol and caffeine moderate – both will interfere with sleep. Try to avoid caffeine 8-9 hours before bedtime.

3. Eat and drink appropriately – a regular to smallish sized meal about 2-3 hours before bed, one that is balanced in nutrients can help facilitate sleep. Try not to drink too much liquid in the hours before bed, which will help avoid waking up to go to the bathroom.

4. Do a brain dump – take a few minutes to write a list of whatever is bugging you. Whatever is in your brain, get it out and onto paper.

5. Turn off electronics – digital devices stimulate our brain. I recommend unplugging from all screens at least 30 minutes before bed. This includes TV, phones, and computers. The screens release a blue light that prevents our brains from preparing for sleep.

6. Stretch, read, and destress before bed – maybe some yoga poses, reading or meditation.

7. Go to bed before midnight – This is better aligned with our natural light cycles.

8. Sleep at least 7 hours – work backwards here. If you need to wake up at 6AM, then 11PM will be the latest you want to hit the pillow.

9. Exercise regularly – physical movement (especially outdoors) can promote a restful sleep at night.

10. Take a bath or shower – a warm bath with Epsom salts or even a cool shower (depending on preference) can promote a restful sleep.

11. Keep the room dark – this means curtains, shades or even a sleep mask.

12. Have a stress free, clutter free bedroom – get rid of stacks of mail, boxes, clothes strewn around the place.

13. Keep it cool – anywhere from 6068 F (15-20 C) appears to work best at night.

14. Use white noise – turn on a fan, humidifier or HEPA filter.

15. Get outside in the sunlight and fresh air during the day.

IDEAS FOR PROMOTING RECOVERY AND DECREASING STRESS

1. Take up an enjoyable hobby at least once per week. This could be anything. You will not only get some time to focus on something that brings you joy, but you will also be around people whose company you enjoy.

2. Volunteer once per week. This will likely increase the time you spend around people whose company you enjoy, Plus, you will be living according to your values, which always provides a nice dose of goodness.

3. Get a regular massage every few weeks, or on your own preferred schedule.

4. Take ownership of your situation, acknowledge what role you play and how your life is organized.

5. Spend time outside daily.

6. Set limits on screen time: Yes, this means not constantly checking emails, texting, and reviewing social media.

7. Meditate I pray / quietly reflect (any word you prefer)as often as possible.

8. Include low impact movement (e.g., yoga, walking, biking, hiking) daily. Walk to get your groceries. Bike to the gym. And so on.

9. Gain perspective: Step back and think about your entire life, then consider how today's stressor fit into the big picture.

10. Practice being alone: Turn off your phone and go somewhere. Maybe out to dinner, a movie, a play, or on a hike. You are with yourself always and forever.The more we can learn to enjoy our own company, the better.

11. Take deep breaths, focusing especially on a long out-breath: This immediately calms your stress response.

12. Practice gratitude: This might mean a daily journal.Or maybe a weekly letter to someone you appreciate.

13. Try a mind body scan: Find a quiet place with no distractions. Sit or lie down. Set a time, for 5 minutes if you like. Start at the top of your head, and slowly go down to your toes. Notice all physical sensations: hot / cold, itchy, tense, etc. Observe, do not judge. You can do this anywhere, at any time, to slow down and calm your body.

Finally just a few questions to ask yourself.

a. Question 1: What are you feeling, physically?

b. Question 2: What are you feeling, emotionally?

c. Question 3: What are you thinking?

d. Question 4: Based on this scan,what have you learned about yourself today?

Change your patterns from here.