Good night
How are you sleeping?
Lately, I’m hearing clients say things like: “My sleep sucks,” “I’m up all night,” “I’m so restless at night,” and “I keep waking up at the same time every night.”
Some people are really struggling with sleep right now, so I wanted you to know - if your nights have been disrupted lately, you’re not alone.
One question I like to ask is:
Is your mind the problem, or is it your body?
This will help you start to unravel what’s really going on and get to the root cause.
If it’s your body, listen to it.
I believe the body is always sending us signals. Explore my Breakthrough Sessions, if you’d like help decoding the messages your body is sending. Ignoring and avoiding signals only makes them grow “louder.”
If it’s your mind, create boundaries for it.
The mind is like a child and can wander too far off, at times, and we are certainly living in unique times that are sure to stir the mind.
Peace of mind comes as a result of clear intentions and healthy boundaries.
Peace of mind is cultivated.
You’re craving self-soothing.
A good night’s sleep begins long before you go to bed.
Is your end-of-day routine setting you up for a night of rest?
If not, this routine might better support your sleep.
7 Steps to better sleep
a New Nighttime Routine
(in this order)
Every day, exert vigorous energy that leaves you out-of-breath. Dance, sprint, bike, jump, etc. This releases pent-up energy.
Enjoy your last meal and drinks before dusk. If the digestive tract is active, digestion becomes the body’s priority, and the body doesn’t rest as deeply in a state of digestion. If your stomach is too full, the body’s repair and regeneration processes never fully activate; however, if your food is already digested, the body will prioritize healing.
Limit screens and harsh lighting after dusk. Visual disruptions and mind-altering content destroy a peaceful mind. Draw, doodle, talk, write, read, do puzzles, and play games - by candlelight, if possible.
Take a walk at dusk. This supports the body’s natural transition from day to night.
Enjoy a deep body stretch. Tend to your jaw, neck, shoulders, lower back, hips, hands, and feet to help relieve tension.
Lay on the floor and prop your legs up on the wall for 5-15 minutes before bed. This relaxes the nervous system.
Once in bed, practice breathing deeply. Inhale 1, 2, 3, 4 and exhale 1, 2, 3, 4, 5, 6, 7, 8. Repeat until you fall asleep. This slows down the body’s rhythm and gives the mind something to follow and focus on.
IF you still can’t sleep,
WRITE IT OUT.
I’m not a fan of being on the phone in the middle of the night, but we’ve all been there.
Insomnia, hormone changes, worry, anxiety, emotions, fears, etc. can keep a person from finding deep rest.
I believe that something important is trying to get your attention if it’s disrupting your sleep.
Try writing it out to find out what’s at the root.
I created a completely anonymous webpage where you can express your thoughts, should you find yourself with phone in hand at 3am.
Check it out here:
Doom-scrolling is detrimental.
Self-expression is powerful.
If you don’t want to share it “out loud,” keep a notebook by the bed and write or draw instead of scrolling.
Sometimes the phone is a pacifier and you’re craving self-soothing.
Have you heard?
This is song is “widely considered to be the most relaxing track in the world with hundreds of millions of streams worldwide and 500m+ views on TikTok.”
Give it a listen and see how your nervous system responds.
Finally, I encourage you to take some pressure off of yourself.
Our body’s work in cycles.
Sometimes sleep is challenging, sometimes it’s easy.
If you find yourself awake for too long during the night, get up.
Go do something quiet and relaxing until you feel ready to go to sleep…
…unless you actually have sheep, in which case, you should definitely count them.
Sweet dreams!
PS - Let me know if you’d like to hear more about the foods, bedding, and sleep supportive products I enjoy, and I’d love to hear what works well for you!
