Just like an autumn tree... sometimes we dress to impress... full of color...beauty that can render others speechless....soon to lose our glory....sometimes we need to hunker down like the winter trees...hibernating....resting....rejuvenating....sometimes we are stretching and growing like the timid green leaves unfurling to the spring sun....we are flexible in the winds and bend without breaking in the storms...strong at the root and trunk....vulnerable at the fragile, small, new branches...married to the earth yet stretching to the sky....we can be shelter and support to many but still need hydration, nourishment and rest ourselves....

"Good Sleep Hygiene" is a set of behaviors that promote good sleep. Part of good sleep hygiene is also creating the optimal environment for sleeping wherever you are. For example, eliminating blue light or any blue light emitting products near bedtime, creating a calming nightly wind-down ritual and/or a quiet, dark, cool, comfortable bedroom. For some this may mean utilizing a sound machine, black out curtains, cooling sheets or ear plugs to block out a noisy bed partner.

For a list of products that can assist with good sleep hygiene click the button below.

If you would like to learn more about good sleep hygiene and all of its components, come in for a sleep session at Hypnotherapy and Wellness sometime soon!

*As an affiliate ,I may earn a small commission if you purchase products from the Good Sleep Hygiene Product list. However this will be at no extra cost to you.

Deep sleep, also know as slow wave sleep, is the body's most rejuvenating sleep stage. During this stage your body is repairing and restoring many systems from your brain to your muscles. Your heart rate and breathing are at their lowest levels and your brain waves at their slowest. The body rebuilds and repairs bone, muscle and regenerative tissues during deep sleep. It also increases blood supply to muscles helping to reduce soreness and fatigue. Studies have shown that a lack of deep sleep decreases muscle mass and is detrimental to bone health. Deep sleep also cleanses the brain of toxins and is thought to assist in the consolidation of memories. A lack of deep sleep can result in irritability, daytime fatigue, inability to focus, increased hunger or short temper.

Adults on average spend 13% to 23% of their sleep in deep sleep or between one and two hours per night. As we age we tend to get less sleep and therefore spend less time in deep sleep.

If you think you are not getting enough deep sleep you could try eating some fiber before bed. For me that might mean some almonds, coconut, celery or avocado with a little drizzle of honey. Research conducted by Marie-Pierre St. Onge et al. in January 2016 showed that Fiber is associated with slow wave sleep and Carbs and Fats are associated with sleep arousal. See the chart below for some additional fiber ideas.

Instead of saying "I have to", start your day with, "I get to!"

• I get to exercise
• I get to see my friends and family
• I get to tell someone I love them
• I get to eat good food
• I get to work and earn money
• I get to experience new things
• I get to make someone's day better

It's all about perspective- I bet you can even feel the difference in your mind and body as you are reading this now!

In his book "Atomic Habits" James Clear shares the following steps to create or break a habit.

How to Create a Good Habit:

1)Make the Cue Obvious

2)Make the Craving Attractive

3)Make the Response Easy

4)Make the Reward Satisfying

How to Break a Bad Habit:

1)Make the Cue invisible

2)Make the Craving Unattractive

3)Make the Response Difficult

4)Make the Reward Unsatisfying

Let's see if I can give you some examples for each step!

Creating a Good Habit of Going to the Gym regularly:

1) Put your gym clothes, sneakers, yoga mat or gym bag in front of the door so that there is no way you won't see them

2) Hang the dress you want to wear once you've slimmed down from more exercise on the bedroom wall and think how good you will feel after working out and eventually fitting into that dress!

3) Enroll a friend to go with you at the same time- you could even plan to share a ride to the gym.

4) You might reward yourself by watching your favorite TV show or listening to your favorite podcast only while working out or plan to spend 15 minutes in the massage chair at the gym after you complete your workout

Breaking the Habit of Eating Sweets after dinner:

1) Don't bring any sweets home, don't buy any, don't bake any

2) Remember how badly you feel after you eat sweets. You might picture yourself with chocolate stuck on your teeth or smeared across your face or picture the sweet topped with something you find disgusting

3) If you haven't brought anything home you will have to go out to buy sweets. Remove all delivery apps off of your phone.

4) Remember that after the first few bites the taste benefit falls off dramatically. If you must have sweet, eat it in an uncomfortable place such as outside near the garbage bins or down in the cellar next to the dusty card table surrounded by cobb webs.

Rumination is normal, but if you do it excessively, it can be a problem because it does not usually lead to effective problem-solving and can even negatively affect your mental health. In addition, unhelpful rumination can prolong or intensify depression, increase anxiety, support negative thinking, affect your ability to think clearly, and block your ability to process emotions. 

To learn more about rumination and more effective problem solving, click on the button below and print out this helpful worksheet created by Between the Sessions.