Written by: Dr. Monica Riley, MD, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
For many of us, Springing Forward for Daylight Savings is more difficult than it is when we “fall back” in autumn. This, in part, is because we lose an hour of sleep. But really, it is much more than that. The clock change also shifts the timing of sunrise and sunset. After we spring forward, the mornings will be darker and the evenings will be lighter, making it more challenging to both wake up and fall asleep. So what can we do? Being “sleepless” in any city is disrespectful. And, these days (and nights) our plates are full and our patience is short. So, we must look at sleep as an investment in our mental and physical hygiene! In short, we must learn to invest in rest!
10 Tips to invest in rest
Practice good sleep hygiene. Aim for seven to nine hours of sleep. Keep consistent wake-up and bedtimes. Keep the bedroom cool, quiet and dark. Use the bed for sleep and sex only. Avoid alcohol, caffeine and exercise before bed. Turn off your screens 30 to 60 minutes before trying to go to sleep.
Don’t chase sleep. Don’t go to bed early. Don’t sleep late. Don’t nap. You’ll diminish your sleep drive, making it even harder to go to sleep the next night.
Don’t go to bed until you’re sleepy. Believe me, I know this one can be tricky! Learn the difference between tiredness and sleepiness. (Sleepiness is when your eyes are drooping.) And limit your time in bed to the amount of time you are asleep, plus half an hour.
Don’t stay in bed unless you’re asleep. Tossing and turning in bed reinforces your brain’s association between wakefulness (and negative emotions) and the bed. Ok, meet yourself where you are. There are many sleep studies that support this point, but for me personally; there are some days when I work, Unapologetically, from my Corporate Bedquarters!
Re-establish daily routines. Have a morning routine. Eat meals at the same time. Exercise at the same time (not too late). Gratitude, Prayer, Meditation, Yoga; these are great ways to jumpstart your mornings!
Stick to your natural circadian rhythm. You’re not going to be able to easily change whether you’re a night owl or an early bird. Recognize when you sleep best and stick with it.
Have a bedtime routine. Just like a child. Establish a daily wind-down time. Then take a bath. Read a book. Relax.
Stop catastrophizing. Quit telling yourself you won’t be able to sleep, or to function the next day. Replace negative with positive thoughts. Mind over Matter!
Practice gratitude. Think about the things you are grateful for or savor your favorite moments from the day. This will train your brain to associate the bed with pleasant thoughts. The gift of gratitude will help you to feel safe.
Listen to someone else’s voice. A pleasant but unexciting audiobook is ideal, a soothing meditative voice, binural beats… turn it on low volume, take a few deep breaths and sleep well.
Invest in rest! Experience Dr. Monica’s sleep diffuser oil that may help you fall asleep and stay asleep! A proprietary blend of Roman Chamomile, Rose, Vetiver and essential oils that promote a good night's rest. Explore More.
Tune-in: Soulitude – The Human Experience of Self, click here.
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Dr. Monica Riley, MD, Executive Contributor Brainz Magazine
Dr. Monica Riley, MD, affectionately known as Dr. Monica, is a Doctor of Integrative Medicine with over 30 years of expertise in the Holistic Health Sciences. Dr. Monica is the Founder of Dr. Monica's Natural Beauty, LLC; the award-winning sustainable body care, skin and haircare collection featuring clean fragrances that inspire women 40+, with careful care to communities of color, to Self-Love through Self-Care. This active Vassar College Alum and 2-time Emmy Award winning documentary producer continues to inspire communities to action through her activism against human trafficking and cyberbullying. A sought-after public speaker and podcast guest, Dr. Monica believes that “Self-Care IS Healthcare"™
