Foundational 50: #3 Sleep and Rest

Sleep and Rest

"If you can't sleep, then get up and do something instead of lying there and worrying.
It's the worry that gets you, not the loss of sleep.”
--Dale Carnegie

It’s not always easy to get a good night's sleep. We awaken at night because of chronic pain, indigestion, worry, and nightmares of past trauma, the pangs of hunger or the cry of loneliness from a child. Getting to sleep is easiest when we can clear our thoughts through writing down the thoughts that clamor for our attention.

Lana had difficulty sleeping and would stay awake at night trying to decide what to do about her relationship. She would be so tired the next day that she began taking naps after she got home from work, then she would stay awake at night again. Her co-workers told her she was irritable and she began to over-eat to give her energy in the late afternoons. Her sleep cycle was thrown off until she began going to bed and getting up at a regular time.

Lana allowed herself 20 minutes before she went to bed to write out all the things that were on her mind. She listed the many things she was grateful for that day, listened to a meditation tape and that quieted her mind and body. She wrote down her tasks so she could stop worrying.

"Take a deep breath from your diaphragm, hold, and count slowly to five. Now exhale slowly, allowing your body to relax. Quietly say the word --sleep."

As Lana became more aware of the process of letting go of the day and transitioning into sleep, she felt rested, happier and was able to enjoy life again. Our overall physical and emotional health improves as we take a time out to regenerate and give our families and ourselves permission to rest.

Write about your sleep and rest today. Is it different since the awareness of change?

UNFULFILLED

Difficulty going to bed, getting or staying asleep, or early morning wake-up.
Sleeping is excessive or schedule is erratic. Irritable, tired.

SATISFIED

Feel rested, sleep deeply, regular sleep schedule and amount. Awaken refreshed. Feel energized throughout the day. Able to take rest when needed.

TRY THIS:

* Wake up at the same time each day.
* Learn progressive muscle relaxation exercises and do them before going to sleep.
* Develop a sleep routine.
* Light a fragrant candle or drink chamomile tea before retiring; write in your journal.

Rate the fulfillment of your needs for sleep and rest today on a scale of 1-10:

What actions are you willing to take that would give you a ten today?

What would give you a ten, 50 days from now?

Write down this goal and create an action list.

Fill in the affirmation.

I, ___________ am meeting my needs for sleep and rest today.

Thank you for sleep and rest today.