😴 Sweet Dreams are Made of These! 🛌🏽💤

The holidays are magical; however, they can be a total energy zap especially if you are not taking care of YOU, your number one asset!

Were you able to enjoy all the holiday happenings …time with family and friends, cooking and eating great food, shopping, and celebrating while keeping up your energy level, being successful at work, and is filled with lots of love for yourself and others which brought you great joy?

When I was 14, I got my first paying job wrapping Christmas presents for a women’s clothing store, and have loved wrapping presents since then. I wrap a tight neat present with beautiful paper and create many different types of bows for each gift and to add to my beautiful presents I often have handmade name tags. The presents are gorgeous, and I must say I spend a lot of time and energy wrapping and placing the presents under the tree. I wouldn’t give up the beauty of the gifts; however, it’s one of the tasks that take time and energy and keeps me up past my bedtime!

This year was no exception…the presents were beautiful, the food was delicious, and time with family and friends was scattered due to illness but each moment was a treasure. During the business of November and December, I thought I was getting enough sleep, but I must have been pushing harder than I thought. I went to bed before midnight on New Year’s Eve and slept until 8:45 am on New Year’s Day! What, no way! I haven’t slept that late in YEARS!

How about you? Were you able to get enough sleep?

If you did kudos!

And if you did not and you’re still dragging, struggling to get everything completed at home or at work or maybe you look like you have it all together on the outside but on the inside you’re exhausted …guess what? Today is a great day to create a sleep routine plan.

We all know a good night of sleep is magical.

According to the Centers for Disease Control, 35% of adults are sleep deprived. Are you one of them?

How much sleep do you need?

Most adults need 7 – 10 hours of sleep and can develop a tolerance for getting less than the necessary amount of sleep. And most of us midlife women know that it is often difficult to get the necessary hours of good sleep.

Most midlife women recognize the fact they are sleep deprived; however, it’s interesting to think some have developed a tolerance for a lack of sleep and may not even recognize the fact that they are sleep deprived.

Poor sleep increases inflammation in the body and as we all know inflammation is the leading cause of many chronic diseases and medical conditions. Therefore, sleep deprivation has been linked to many of these conditions.

How do you get a good night’s sleep?

So often we hear the importance of a morning routine when the real secret sauce is in the bedtime routine. A bedtime routine does two things…. sets you up for a great night of sleep AND prepares you for the day ahead!

And as with most things, consistency is key! So why not try a bedtime routine?

Five tips for getting enough ZZZs at night?

Have a nighttime routine! This is as important as your morning routine, maybe more important!
1. Consistent Bedtime
2. Journaling
3. Warm Bath
Get a GOOD mattress for you – a good mattress should be comfortable for you. There are so many options so the next time you are mattress shopping fall back on that mattress and pretend to sleep and you will know if it’s a good fit for you!
Try the “Legs up the Wall Yoga pose”. It’s as simple as it sounds…lay with your back flat on the floor and put your bum as close to the wall as possible. Extend your legs straight up the wall. You can make it even more luxurious by covering your legs with a blanket creating a cocoon to keep the legs warm. Arms are by your side or on your belly and breathe normally. Relax in this position for 5 – 10 minutes before getting into bed.
Turn the thermostat down. It is much better to sleep in a room that is between 60 – 65 degrees. This will bring down your body temperature and the pineal gland will let the body know to release melatonin which tells your brain sweet dreams ahead!
Try Andrew Weil’s 4-7-8 Breathing… Breathe in for 4 counts, hold for 7 counts, and breathe out for 8 counts. This slows the body down, reduces cortisol, and sets you up for relaxation. (Avoid if you have respiratory problems or are pregnant)

Do you prioritize sleep? Were you able to get enough sleep through the holidays? What can you do to improve your quality of sleep? Once you’ve tried one of these tips, hit reply and share your sleep story with us!

Sweet dreams,

Susan

PS…I discovered the Bedtime notification on my iPhone and get a bedtime reminder every night! Using this has been a great way to keep me consistent!