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Let Her Sleep

8/8/2014

4 Comments

 

"Let her sleep, for when she wakes, she will move mountains."

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When I don't get a good night's sleep, I know it.  Quite possibly, everyone in my life knows it.  I might repeatedly whine, "I am so tired."  And I am so tired that I even forget I've said it.  Not only that, I am grouchy, tearful, craving the bad kind of carbs, and unproductive.  My happy self isn't so happy, and I look and feel like crap.  For the most part I sleep well, because I have made it a priority.   

 In my 20's, I worked full-time the 7pm to 7am shift as a Labor and Delivery Nurse.  Even with youth on my side, I still can recall the effects it had on my life even to this day. I was a zombie. I walked around sleep deprived much of the time, just so I wouldn't miss the daylight.  I could get away with it then, but not now. 

With sleep as one of the most important things to nourish and restore our health and happiness, I don't understand why smart women skip sleep to pack more in an already packed day (I know I am guilty of this too).   
Without quality sleep on a consistent basis, our hormones get out of balance.  This, in turn, can wreak havoc on our minds, our digestion, our emotions, our metabolism (yep, we can get fat from too little sleep), our sex drive, and even our frame of mind.    

Oftentimes, if we feel tired, we think something is wrong.  Nothing is wrong.  We're most likely just tired.  We need rest.  If we've spent time in our lives ignoring the signals of our bodies, as I've mentioned before, the signals will get louder.  

Here are some of the sleep rituals I follow, and I hope you find some helpful.

How to get a Deep Sleep
(or how to move mountains)

~Create a Sleep Sanctuary
I like my bedroom dark and cool, and what it's meant for.
Sleep & Sex.
I personally like wear an eye mask for total darkness. 
One thing, I need to do myself is clear my nightstand of books.  I once read that it is bad Feng Shui to have clutter near your bed (or anywhere for that matter).  Create a tranquil, quiet space.

~Make Sleep a Priority
Carve out the time you need to get what your body requires. Schedule it.  Most us need 7 to 9 hours a night.  If you don't know, go to bed at the same time for a week and get up without an alarm clock.  You will get a better idea of how much sleep you need.  You might have a lot of energy at night, but if you can't get up in the morning, your rhythm is off.  

~Start Early
Most of us run around all day, and we wonder why we can't settle down at night.  We need to shift gears.  I have a cut-off time for phone and computer, 7pm during school year, 8pm (okay 9pm) during summer.  I wind down, turn down the lights in the house, and set the signal to everyone it's DOWN TIME.  Have a cup of tea, about an hour or 2 before bed (see recipe below).    

~No Caffeine, Alcohol, or maybe even Chocolate
Of course, I break from this ritual occasionally. A satisfying night out with friends and a few glasses of wine is usually worth the blah feeling the day after.  Or, I used to enjoy a nice dinner out and savoring some chocolate treat.  Since quitting coffee, I have recently become aware that if I eat chocolate late, it makes my heart race.  People have their own tolerances to caffeine.  Some can't do coffee after noon time, and others can drink a cup and go right to bed.  

~Listen to your own Rhythm
Knowing your daily sleep needs (as above), and also be sure to get  sun exposure as soon as possible in the morning.  What helps you unwind from the day?  Do that.  

~Let go of your Worries
I love notebooks, and I love list.  I might write down what needs to be accomplished the next day, and also, if I am struggling with a particular worry, I write it down.  If I can't write it down, I once heard "Give it to God," the divine, the Universe, or whatever you call it. I repeat this mantra several times in my head. 
  
~A relaxing Epsom salt bath, with a 5-7 drops of Lavender Essential Oil

~Foot rub
I rub my feet nightly with a blend of Young Living Essential Oils, usually Lavender, Peace & Calming, and Valor, Vetiver, Cedarwood.  

~Be Well-Nourished and Stable Blood Sugars
Did you ever wake up in the middle of the night hungry because you didn't eat great that day?  I have.  Although I am pretty careful with my nutrition, it is always evolving as I learn more and more (about myself).

~Supplements
 I may take an herbal sleep remedy, but I more often take just my powdered Magnesium (I like Natural Calm). 

~Read Inspiring Stuff 
A few pages of beautiful words usually does the trick for me.  

I'd love to hear from you.  What rituals do you use to get a good night's sleep?  I'd love to know.


Let's move mountains,


Karin



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Recipe for Bedtime Tea:


1 Part Lavender
1 Part Chamomile
1 Part Lemon Balm


~Blend equal parts of the follow bulk dried herbs (found at health food store, or online) in a storage container.  I combined about 1/4 cup each. 
~Add 2 tsp of herbal mix to 1 cup water
~Steep for 10 minutes, covered, to preserve medicinal oils.
~Strain
~Add honey or stevia, if desired. 
~Aim to drink at least an hour before bed.
~Savor the aroma.   


***{If you are not sleeping well after implementing your own rituals and listening to your own rhythms, you must seek guidance.  It's that important.  Poor quality sleep is no joke.}      
4 Comments
Caroline
8/12/2014 12:09:25 am

nice. i am looking for a well-made eye mask(suggestions?)...my bedside table has 2 rocks with inspiration statements on them that apply to me RIGHT NOW....I lay on my back and put my hand on my stomach, it seems to quiet my insides. xo

Reply
Karin
8/12/2014 05:18:56 am

Love the idea of the rocks. Meaningful words are really powerful! I do the same thing, especially of I wake up---One hand on heart, one on belly, and breathe;) I like the 40 Blinks eye-mask (Bed & Bath carries), not a perfect design….but they have pretty ones. XO

Reply
Julie
8/12/2014 01:11:24 am

I love your phrase- radical self-care. I have book on self-compassion coming in the mail- let's just say, your msg of self-nurturing speaks to me. Offering myself Reiki each night has certainly improved my ability to fall asleep- coupled with melatonin supplement- I'm out. I do have a stack of books on my bedside table- and another stack within sight of the bed. I'll look for a new home for them. I've added my cool-mist diffuser which makes me feel wrapped up in luxury breathing in lavender as I fall asleep. Thank you for your article, I love how affirming your msg is! I look forward to your next one- post-ironman 🙏💤

Reply
Karin
8/12/2014 05:24:10 am

Ohhh, can't wait to hear about the book. I saw a woman speak on that at Emerging Women, her name was Kristin Neff. It makes me think of that quote, "If your compassion doesn't include yourself, it is incomplete." Such a powerful statement! As always, I am so grateful for your support and friendship. Xo

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    I aim to uplift, inspire, and guide women to reconnect to themselves, to remember their wholeness, and to speak the truth about their lives. I wander & write - but mostly a mama, yogini, & wellness activist.

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