25 Feb 2019

BY: Angela Lake, MA, LPC, NCC | Domestic Violence & Sexual Assault Specialist, Trauma, Parenting, & Relationship Expert

Anxiety / Depression / Habits / How to / Life Coaching / Stress / Uncategorized

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Adjusting Your Nighttime Routine: Tips for Better Sleep and Good Mental Health

For those people who struggle to get a good night?s sleep, have you considered that you might be your own worst enemy? There are some definite ?dos? and ?don?ts? to observe, which include important measures that have a direct effect on your ability to sleep and maintain good mental health. Consistent, restorative sleep is closely tied to mental health ? when you?re tired, your mood suffers, you?re impatient, and you have trouble concentrating. Consequently, your sense of well-being is compromised, and symptoms of depression and anxiety may occur as a result.

What?s more, sleep is especially important for people recovering from drug or alcohol abuse. Sleep has a powerful healing effect on the body and mind, bolstering the immune system and strengthening your metabolism. It also improves your mental outlook, an important factor in recovering from the ravages of addiction.

Consider the following points if a lack of sleep is affecting your mental condition and ability to function on a daily basis.

Observe a Sleep Schedule

Many of us get to bed only when our daily responsibilities have been completed and, as such, fail to get the necessary seven to nine hours of sleep every night. Your body functions best when you follow a regular schedule, and going to bed at the same time and waking up every morning at the same time is the best way to recalibrate your internal clock. Also, stick with your sleep schedule through the weekend and on holidays so as not to disrupt your sleep schedule. Eventually, your body will fall into line and let you know when it?s time for bed.

Winding Down

You can?t expect to climb into bed and fall asleep straight away if you?re experiencing sleep deprivation and insomnia. It?s important to spend an hour or two winding down, so prepare yourself to sleep by observing relaxing habits such as reading a book, taking a hot bath, or engaging in meditation. These activities can calm your thoughts and slow your heart rate, both of which are necessary for you to feel sleepy.

Sleep-Conducive Environment

Insomnia can be a serious problem, leading to both mental and physical complications. If it persists, it might be time to take a close look at your sleep environment. People often make the mistake of leaving a TV or computer screen on at night or keeping a smartphone on the nightstand. These are disruptions that can prevent sleep. What?s needed is a dark and quiet environment, so consider installing blackout shades and using a white noise app or machine to mask any disruptive external sound. Pay close attention to the comfort of your bed ? rough sheets and heavy blankets may drive up your body temperature, making it hard to get to sleep.

Don?t Force It

As a kid, do you remember being told by a parent just to lie in bed until you got tired? It?s a convenient piece of parental advice, but it doesn?t work when you?re an adult with a sleep problem. Whether you?re tossing and turning or just lying in bed thinking about next week?s big client presentation or an argument you had with your spouse, you?re only making the situation worse. Instead, get up and sit quietly in a darkened room, or do some light reading until your eyelids start to get heavy.

Limit Food and Drink at Night

Ingesting caffeine at night is a bad idea if you suffer from insomnia, as is eating a meal too close to bedtime. Your metabolism has to work to process the food, and you won?t feel like sleeping. Some people like to have a few drinks before bed, thinking it?ll help them wind down after a busy day. Unfortunately, alcohol undermines the healing, rejuvenating REM sleep you need to feel good and stay healthy.

Think through your sleep habits if you?re having difficulty at night. You might find that a simple adjustment will make a big difference. A consistent nighttime routine, a restful sleep space, and a little willpower in the evening can restore your mental well-being and leave you feeling refreshed and reinvigorated during the day.

Image courtesy of Pixabay

A little boy choosing between a cupcake and apple. 09 Feb 2018

BY: Angela Lake, MA, LPC, NCC | Domestic Violence & Sexual Assault Specialist, Trauma, Parenting, & Relationship Expert

Emotional Intelligence / Habits / Life Coaching / Personal Development

Comments: No Comments

Choices = Energy

We all have bad days. It’s okay. But, it is essential to keep in mind that we all choose how much we allow our circumstances, at any given time, to influence our energy?positive or negative.

It?s okay to be human. We all make mistakes We all repeat the same slip-ups until we decide to choose another option?which often requires a paradigm shift. Changing one?s frame of mind is never easy. Change is hard!

Know what else is tough? Learning to walk and talk, but we did it?because we kept trying to learn. We were intentional about acquiring that skill because at that time, it was important to us.

Cartoon baby learning to walk

At some point in adulthood, people get stuck in a cloud of shifting priorities. Work. School. Family. Church. Social engagements. We all?at one time or another?feel drained! The question is, what are we going to do about it?

For a change to happen, one must intentionally create new habits. These behaviors are meant to replace the old ways that were not contributing to our success. These new habits should be designed to impact areas in our lives that we need strengthened. Nothing changes, when nothing changes.

Meet Marty

burnt out female nurse

Marty was just like you?busy, overworked, stressed. She?s a single-parent who works very hard to provide for her two boys.

One day, Marty decided that she was going to do something about her energy. She had been reading a book by Brendon Burchard, High Performing Habits, that inspired her to generate more positive energy by intentionally adopting simple habits that would allow her to do so.

On a Tuesday morning, Marty set 2 random alarms?one at 10:17 am , another at 2:29 pm?that prompted her to stop what she was doing and take 10 deep breaths. She was intrigued by how effortless and odd, yet apparently obvious this exercise seemed, because Marty had known for quite some time that she wasn?t taking breaks throughout her day to just breathe?and as a nurse she knew how vital breathing is to one?s well-being.

settingn an alarm on a cell phone

Her first alarm goes off. She gets up from the nurse?s station, walks outside, and starts to count 10 deep breaths. Once she has started breathing she is supposed to ask herself, ?what kind of energy do I want and need right now?? She thinks about her to-do list, the patients she is caring for, and then she feels gratitude.

?I am grateful that I have all of these things to do and that I am entrusted with these people to care for. I choose to BRING THE JOY!?

This heartwarming moment was a gamechanger for Marty. A few hours later, when her next alarm went off, she once again walked outside to get a breath of fresh air. She started to breathe and as she did she felt the tension release from off of her shoulders. She was in the moment. She had already ?brought the joy once.? She thought about what kind of energy she needed at that moment, then, like magic, she had laser-like focus as she intentionally dialed into her mind to generate the energy she wanted. She caught up her charting and made her rounds again?with the intention of bringing more joy!

Brendon Burchard smiling | bring the joy

Six months later, Marty still has her 2 alarms that go off, and she has found that she takes more time to be present, in the present. She is able to stay focused at work. She?s incorporated a 3rd alarm. This one goes off on her drive home. She breathes, releases the tension, and asks herself what kind of energy her family needs. These triggers, changed her behavior in a way that impacted her state of mind, her work, & family relationships. Marty took control of her energy production.

 

Another key aspect of generating energy is taking control of our health?optimize it. If it has been over a year since the last physical exam, ?we really should get one soon. We all have to start somewhere, and this is a good place. Finding out where to improve our health and our body, and then intentionally improving those areas will bless us with health, strength, and vitality.

Exercise plays a HUGE role in one?s ability to generate energy. A good place to start is in the morning. Wake up 10-15 minutes earlier, stretch, and do 5 push-ups. Do this Monday through Friday for a month. Get excited about waking up earlier to do this?after all, by doing this, you are changing the world (your world). Increase your exercise to, eventually, consistently exercising for at least 30 minutes a morning, 4-5x a week.

Robin Sharma said, ?Good health is a crown on the head of a well person that only a sick person can see.?

Robin Sharma Quote

As we choose to do simple, different things like setting random alarms to breathe, breathing to intentionally set the tone, and optimizing our health, our bodies will reap from the choices we have sown. We will grow in health, mental clarity, and our ability to generate energy will have increased by leaps and bounds.

There are no shortcuts. Choices can and should be tough. Growth is never easy. Change is always possible. Change comes when we choose between comfort and wisdom?and choose to grow. It comes when we ask ourselves, ?What is TRULY best for me right now?? Then acting upon that answer.

Do you want the secret to life? Act. Do. Become.

Act on your choices, choose your reactions, and intentionally generate the energy and the feelings that are most important to you and will help you become the best version of yourself.

If you struggle with learning new habits, if you need help from a mentor to coach you as you strive to become all that you have the potential to become, or if you are ready to take it to the next level?career, relationship, personal life?then I can help you.

Click here to contact me to day for a free 30 minute consultation.

Get your copy of Brendon Burchard’s, High Performance Habits.

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