
Happy New Year!!!
I had a couple weeks off from new health coach training modules which was nice. Now I'm all caught up and have SO MUCH to share with you!!
Today is all about rhythms of rest. Did you ever stop to think about all the ways your body experiences cycles and rhythms?
If you're a woman, the cycle of menstruation is a prime example. However, there are other ways that our bodies replicate and mimic the cycles and seasons found in nature.
For example, look no closer than your heartbeat to realize that your body has natural rhythms.
Two natural rhythms that are important for rest and sleep are circadian and ultradian rhythms. Circadian rhythms coincide with the Earth's 24 hour rotation - these are the rhythms that promote sleeping when it's nighttime and being awake in the daytime.
You may be less familiar with ultradian rhythms. I was!! These are wake-rest cycles that occur in 90-120 minute cycles throughout the day and night. They are similar to the sleep cycle and can refresh you like a mini-nap would - while you're awake!
When you learn how to tune into your rhythms and create new routines to support your body's rhythms you can have a positive impact on how rested you feel during the day and how well you sleep at night.
Here are some ideas for routines you can build to support your body's rhythms throughout the day.
Morning Routines:
Wake up at the same time each day and try to spend a little time outside shortly after waking. This outdoor time can increase melatonin levels and promote better sleep at night.
Take time to set a positive intention for the day ahead. This will help with restlessness at bedtime because you will know you've been energized and purposeful throughout the day.
Afternoon Routines:
Listen to your body and pay attention for signals that it might need rest. Hunger, thirst and irritability are often ways that your body is telling you it needs rest. Rest can happen through breathing exercises, a short walk or a quick nap.
Replace caffeinated beverages with caffeine free after lunch to minimize its impact on your sleep later.
Evening Routines:
Keep a journal by your bed to record gratitudes or to write down affirmations before you sleep.
Incorporate pleasure into your evening routine. Get some cozy pajamas. Indulge in a soothing facial cleansing routine. Light a scented candle and read or meditate for a few minutes before lights off.
How are you already tuning into your body's rhythms? What are some new ideas you have for paying closer attention to rest? Leave a comment to share.
I have started a new bedtime routine. All screens off at 8:00 then some stretching or light yoga. I read then until bedtime at 9:00. I'm going to incorporate writing down one bright point of each day. I'd like to know more about the breathing exercises to do in the afternoon. That's a prime time for me to snack because I'm sleepy and at work, so napping isn't an option. Well, and I can't promise going outside right after getting up at this time of year! It's below zero!! But maybe I can crack a window for a few seconds. Would that work?
Taking my dogs outside for a walk early each morning has been a great way to get my days started. It helps my dogs behave better during the day and not bark so much. I‘m sure it helps me be better behaved as well. :)