3 tips for a good night's sleep

We now have so much in our daily lives that we find excuses for not being able to fall asleep?

"Too much work to catch up with," "Too many things to think about, too much worry, stress or too much connection."

And this has a direct impact on our overall well-being and performance.

But … We can not take for granted that sleep will come easily for all of us!

In the 16th century, theater author Thomas Dekker, who believed that sleep was vital, said, "Sleep is the golden chain that unites our body and our health." And I agree. Sleep is an essential link in our chain of well-being. And we must really pay attention to the quality of our sleep.

Have you heard of family insomnia? It is a very rare genetic disease, and a person with this disease suddenly in adulthood develops an inability to sleep, resulting in the sudden onset of medical conditions and a significantly longer life span scaled down. This gives us insight into the importance of sleep for our body.

We need sleep to function effectively – to restore and rejuvenate, to develop muscles, repair tissues and produce hormones. Sleep is essential for brain health. Without a good sleep, our executive functioning, our ability to concentrate and our performance will decrease considerably.

The sleep revolution of Arianna Huffington, founder of The Huffington Post, highlights the importance of sleep for health and achieving our goals in life.

Tips for a good night's sleep

1. Do you give permission to sleep

Some people spend a lot of negative energy saying, "I can not sleep" or putting pressure on themselves: "If I do not sleep, I will not be able to work tomorrow."

Some options:

• Flip your tongue to "I will make my sleep a priority", "I deserve to sleep" and "give me permission to sleep".
• Make your sleeping environment comfortable – There is a place and time for technology and there is no room for blue light omitted electrical devices in your sleeping environment. It sends a message to alert your brain to be activated.
• Unload your thoughts or worries, by writing a to-do list / worry / sleep diary. Then, intentionally, put that aside at the right moment.
• Do not beat yourself when sleep does not come easily, if after 10 or 20 minutes, do something back and come back. I find that reading is a good book, especially after a busy day, my eyes darken and I begin to fall asleep. For other people, this may not work. You may want to listen to music or relaxation exercises.

2. Create a healthy sleep routine

Develop healthy sleep habits to prepare your body and mind at bedtime.

Remember:

Just as children need a routine at bedtime – adults too!

"We all have different preferences for what slows our body, so do what's right for you. And if you do not know, try to be curious and explore different options. " .

Some options:

• Drink a hot drink (without caffeine)
• Shower / bath / teeth / grooming
• Read a book
• Sleep Meditation (try Calm application)
• Gentle exercises, for example Progressive muscle relaxation
• See the stars, the moon and the night sky
• Permission to sleep writing exercise

3. Daily activities count too!

• Avoid using alcohol to promote sleep – it simply causes a break in sleep and effects on the health benefits of sleep.
• Exposure to melatonin – you can naturally get melatonin in the sunlight.
• Diving into nature (allowing you to live outside) and moving is the fastest way to get a good night's sleep.

I remembered the benefits of being in the wild during a five-day camping trip to a remote campsite. There were no shops, no access to technology and an abundance of sunshine, nature, fresh air and salt water. And many opportunities to exercise. While we have no daily pressures in our modern lives, it was less than a hundred years ago that most people became more connected to nature as part of their daily lives.

I hope you give yourself all the permission to take the time to sleep well and improve your overall well-being.

And please, do not fight alone …

If you feel that you have exhausted your options or that you feel too stressed to do it alone, it is important to get help to help you solve your sleep problems more deeply. You can talk to your doctor or contact the Emotional Health Center for more information.