Nov 02 2024 23 mins
If you’ve been following along the past month of October, you have seen us welcoming the transition into fall by exploring our sleep.
We began with a pause breath exercise and then talked about sleep hacks, evening rituals, and how our daily routines lead to a good night’s sleep.
On Episode #124 of the Habit Thrive Podcast, we are extending our “sleep talk” into the first episode of November with five phrases that I find help me get to - and stay - asleep.
- The early darkness from the time change is going to help me hunker down and go to sleep.
Try to embrace this time change and use it to your advantage.
Having darkness fall earlier allows you to nudge your body’s internal clock into sleep earlier, which can help leave you more well-rested in the morning.
- I’m going to keep to my evening ritual as much as I can.
Picture this: You and some friends have decided to join an exercise class together.
The class meets Tuesdays and Thursdays at 6pm and lasts for an hour.
This seems like no big deal until you start to think about all the things you have to do in the evenings: dinner, laundry, dishes, pack lunch for the next day, etc.
So, you resign yourself to getting less sleep on those nights because you know you’ll go to bed later.
Instead, try preparing and planning ahead so you don’t miss your sleep target.
Pack all your lunches on Sunday so you don’t have to do it during the week. Ask someone else in the family to share in laundry duties. Have your pajamas and toiletries laid out and ready to go for your bath when you get home.
Planning ahead helps the routine be more automatic - and more effective!
- Keep telling yourself, “All will be well.”
Once you’ve completed your routine and gotten into bed, you hunker down, close your eyes and…
Nothing. You can’t sleep.
Maybe your mind is going a million miles per minute; thinking of things you might have forgotten or need to do the next day. It happens to us all!
In that moment, I like to remind myself that all will be well. My family, my friends, my animals, my home, my plans, my responsibilities. They will all be well.
Then I let that sink in, and allow that feeling to calm me and relax me into sleep.
- If I wake up during my sleep, I remind myself I’m resting.
If you find yourself waking up in the early Vata hours between 2 and 4am, it can sometimes be difficult to let go back into sleep.
If you can’t simply remember that although you may not be sleeping, you are resting.
Your mind and body are resting and healing and preparing for the day ahead.
- Once I am up for the day, I remember that I have had enough sleep to do what I need to do for today.
You’re not performing brain surgery. (Well, unless you are a brain surgeon!)
Even if you got very little sleep, or your sleep quality felt less than you desired, it’s still OK.
You did, in fact, get enough sleep to accomplish your goals and tasks.
And, remember, there’s always tomorrow night!
Just keep repeating and remembering these 3 phases, incorporating your habits and routines, and you will soon find yourself relaxing into a wonderful night’s sleep…
Lorrie xoxox
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Habits, Mindfulness Routines & Self Care For Women 50 & Beyond