In the next few weeks, our goal is to take back our lives. No longer will we be controlled by to-do lists, worry, or unreasonable expectations. We have decided to change.
From the words of Parker Palmer, “Self-care is never a selfish act – it is simply good stewardship of the only gift I have, the gift I was put on earth to offer others. Anytime we can listen to true self and give the care it requires, we do it not only for ourselves, but for the many others whose lives we touch.”
Are you ready for week two?
Last Monday we started with a new wake-up routine called The Daily Examen. Click HERE to read about it.
Today we will discuss bedtime rituals.
If you have kids, you understand how important bedtime rituals are. Without them, my house would have looked like a circus. The same applies to adults.
Did you know that sleep is more important than exercise or diet? It is imperative to creativity and essential to maintaining a healthy weight. If the science of this topic fascinates you, read Arianne Huffington’s new book, The Sleep Revolution.
Do you have trouble falling asleep or staying asleep? Do those seemingly innocent problems during the day, creep up on you in the middle of the night like monsters under the bed? For me, the “gremlins in the night” come to life in vivid dreams of failure, forgetfulness, anxiety and all the other negatives that perfectionists fear.
Social Scientist, Brene’ Brown calls these thoughts, shame gremlins. We can all identify with the shame gremlins (unless we are sociopaths).
“Shame for women is this web of unattainable conflicting, competing expectations of who we are supposed to be. And it’s a strait jacket.”
Men are never allowed to appear weak. Did you hear me say, never.
The brain never sleeps. What better time to process all the information and emotions that got pushed aside or hidden during the day then when the noise stops, the kids are in bed, the T.V. is off and you are left alone in the dark.
Brene’ Brown says, to be wholehearted, healthy individuals, we must become Gremlin Ninja Warriors.
Take back your sleep with these fast track tips to becoming a Gremlin Ninja Warrior:
- Stop looking at a screen 30 minutes to 1 hour before bed. This includes your T.V., smartphone, and even your Kindle. The light and movement of screen activity stimulate nerve pathways and hormones that keep you from sleeping. Watching T.V., reading work email and even viewing Facebook can increase depression and anxiety and decreases intimacy. I suggest removing all electronics from your room, including your T.V. (I am hardcore, but it works!)
- Take a walk, a bath or read a real book. Give yourself at least 30 minutes before going to bed to unwind. Now breathe.
- If you insist on having your smartphone next to your bed, set up “do not disturb hours”. This does not prevent family members from calling you in an emergency but it does prevent the annoying sounds or vibrations of emails and other notifications.
- Practice gratitude. (This can be done with family, a spouse or alone) Spend 5 minutes listing those things you are thankful for today.
- Pray. Give your worries to God to carry while you sleep. Or utilize the Daily Examen you learned in week one of this series.
Tweet ThisI would love to hear your thoughts on, The Gremlins in My Head. Please don’t hesitate to share your stories or comments below. If I can encourage you through coaching or prayer, please connect with me.
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Until next time, have an incredible week!
Angela
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