Are you Sleeping?

How much sleep do you need? I know that 8 hours works the best for me. Besides the time asleep, there is the quality of sleep. When I have settled the day and have put aside my mental projects for the night, I sleep through the night and wake up refreshed.  If I have too many unfinished projects or small undone things hanging around in my brain, they tend to float up at 2 am and start making a lot of noise in my head. This means I start losing my sleep time because my brain is keeping my body from what it needs for full power energy. So here are a few ideas for getting rid of pesky middle of the night brain drains.

My strategies for getting a good night sleep.

Plan on going to sleep 8 hours before the alarm goes off.

Stop doing any project or mental brainstorming two hours before bedtime.

I think of my projects as steps. Every day I only need to complete one or more step of a project, so my brain can relax about the things that are scheduled for another time.

Leave yourself notes or a text for something you need to see the next day

Spend a few minutes at the end of each day recognizing what I have accomplished for the day

Create a routine before going to sleep that your body recognizes as the slowing down and getting ready to end the day.

I like to do a few stretches, set out projects for the next day and practice gratitude for all the things in the day that I am grateful for

This year I have found a meditation tape that I am listening to as I lay in bed. It is only 10 minutes long. What I love is hearing the sound of someone telling me it is time to put the day to rest. My favorite phrase is,” Where ever you are, whatever you are doing, remember there is nothing you need to do and no place you need to go right now. Just that concept gives my body and brain the signal to let the day go and settle into a restful calm place of relaxation.

So what are your strategies that support a full night’s sleep?

Do you need a structure that helps you get full rest?  That is a lot of what I do as a coach, help people identify actions that will support what they know they need to do for health and full energy.

Gwen is a life coach that helps people find balance in health, work and play

Contact her at gpspiral@gmail.com for information about the next healthy habits for busy people class

New Year’s Resolution Chart

Resolution List- Do you start out the New Year with a long list of things that you want to accomplish? Here are some ideas to help you feel good about your resolutions.
1. Think big
Have two or three overall themes that guide your actions all year long. Post them up where you can read them every morning and reflect on them every evening. Give yourself a gold star for everyday that you accomplish one of the big items.
Here are my personal favorites-
Speak up about the positives
Make deliberate choices
Do one hard thing every day
Set up intentions for the day before I get out of bed
Practice gratitude at the end of every day
Make quiet time for me
Be kind and honest
Before I make that snap judgment- consider I don’t know the whole story
Give myself credit for what I did accomplish
Listen more than I talk
Ask more questions
Connect with friends and family

Spend more time with fun people and less time with people who complain

The second plan I have this year is to focus on one area each month. January is energy month.

I am tracking the situations and jobs that I get excited and energized to do.

I am also paying attention to the things that I ignore or put off again and again.

I am going to let that list guide how I spend my time and what things I agree to do for others. I want to learn what things are of the highest value for me and what things I need to give away or stop doing all together.

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