Healthy habits for better sleep and restoration.

Sleep wellness is having a moment and I’m all for it.

Once again my busy brain woke me up with unfinished business on my mind, but instead of getting caught up in my usual spiral of worry and anxiety, I noticed my hands were clenched and I wiggled them out… 

I felt my tongue pressing on the roof of my mouth, and I began releasing it. 

I lay there unravelling tense bits of my body and slowing down my breathing. It wasn’t easy. It wasn’t quick. I kept getting distracted by my thoughts but every time I came back to my breath. Gradually lengthening my exhale until I could feel my body drifting back to sleep.

Sleep is the longest time we give ourselves to switch off, rest and repair however this dreamy period of rest doesn’t always go to plan especially when your body is holding on to elements of stress from your day. This is when your thoughts disturb your sleep and the time your body gets in maintenance mode. Maybe it's money worries keeping you up at night, the overwhelming to-do list in your head, or perhaps you simply have no time for yourself to get the rest you need. 

Sleep wellness is having a moment and I’m all for it.

An article in Country Living magazine (found whilst indulging in a ‘mindful scroll’ on Pinterest) said a good night's sleep is moving beyond a cup of chamomile tea, counting sheep, and hoping for the best. I have to agree. 

The importance of sleep in our overall health and well-being is something I’ve been talking about a lot in my emails over the past few weeks and at last, it’s a topic receiving more attention in the media.

I love sleep but it's almost an art form! 

After years of badly managing my stress, experiencing panic attacks in the night, and finally burning out (not for the first time) I changed things.

Here are a few of my favourite ways to put the day to bed and help my body recover and repair.

Process your day...

Grab your journal and check in on how you're feeling at the end of the day. Notice how your body feels, name your mood, rate your energy level, and see if there's anything you need to give a little TLC or attention to.

Set the tone for your day tomorrow. How do you want to feel tomorrow, what mindset do you want to cultivate tomorrow? Create an affirmation or an intention to plant in your mind as you fall asleep. ‘I want to wake up feeling … so I can be … and do …. with more … and less …’

Sensory downtime…

Your senses are overloaded throughout the day (it’s why we’re so easily distracted) and sensory rest is just as necessary as physical activities like sleep, snuggling up on the sofa, or restorative yoga. “In a world where digital screens dominate, poor sleep quality is increasingly linked to a range of health issues.” - Eugene He, Ph.D. N.D. founder of Invity.

Limit your screen time in the evening. Dim the lights or read a good book to give your eyes and mind some much-needed time off from straining to see, hear, and process everything going on around you. Think of it as downtime for your senses.

Breathe into rest mode…

The most powerful way to change how you feel is to change how you breathe, and this includes at night. Use your breath to relax your muscles and your mind. Focus on slow deep breaths and extend your exhale. One technique I like to use is 4-7-8 or, 'Z-Breath'...

Slowly breathe in for the count of 4,

Gently pause at the top of your inhale for the count of 7,

Slowly release your breath for the count of 8. (Tip: softly pursing your lips helps to slow your exhale down.)

Repeat as many times as you need until your body naturally begins to relax, and your mind is no longer fixated on your thoughts.

With life becoming a mad muddle of noise, our bodies are receiving more stimulation than ever before, and this is why we need to explore new ways to rest and help ourselves switch off. I talk about the 7 different types of rest you need (regularly) to regulate your body and avoid burnout, more here.

Sleep self-care gets to be soothing, simple, and personal to you.

If you want some inspiration and guidance, I've gathered together the practices that have supported me the most and you can explore them in my 7-day guide Soulful Sleep Rituals. Delivered directly to your inbox and considerately spread across 7 days, (9 really, for some breathing space) you'll find tips, resources, and rituals to calm your nervous system and help you switch off, de-stress, and ease your mind into rest mode!

So, {$name}, what will you try tonight as you begin to create your Sleep Ritual?

Big love,
Becki x