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Engage Your Senses for a Good Night’s Sleep

Is your busy mind keeping you awake at night? By shifting your attention to what you’re experiencing with your senses, you can begin to loosen the grip of cycling thoughts.

What you see

Color: Consider decorating your bedroom with water colors and soft pastels. Select paint colors, bedding colors, and pillow colors that will help make your room an oasis of tranquility. Unlike vibrant primary colors which can be energizing, these soft colors can be soothing and calming—and help prepare you for a good night’s sleep. 

Screen time: In addition to what you see, it’s also important to consider what you don’t see. Try to get in the habit of refraining from screen time for at least an hour prior to bedtime. When you’re in front of a screen your body may think it’s daytime and this can interfere with the release of hormones that help you sleep.

What you hear

Sound machine: Nature sounds or continual sound like white noise can offer you a resting place for your attention. Any time you’re distracted by cycling thoughts, simply shift your attention to what you hear—even if you have to make this attention shift every second or two.  

What you smell

Aromatherapy: Scents can help you relax, and lavender is known for its soothing aroma. When you have trouble falling asleep, adding lavender essential oil to an aromatherapy diffuser can send you off to dreamland, like Dorothy in The Wizard of Oz as she entered the poppy fields. 

What you feel

Weighted blanket: Sleeping with a weighted blanket on top of you can help relax your muscles. If you tend to get warm when you sleep, consider using a “cooling” style of weighted blanket. It’s typically recommended to use a blanket that’s no heavier than 10% of your body weight.

Progressive Muscle Relaxation Exercise: Practicing a progressive muscle relaxation helps to release physical tension. This exercise consists of a gentle tightening and releasing of each muscle group to help you differentiate between what a muscle feels like when it’s tensed versus what it feels like when it’s relaxed. Any time your mind wanders, gently shift your attention back to how your body feels. You can listen to a guided progressive muscle relaxation meditation on the Mindful 180 podcast, episode 51 (on most popular apps) or listen on: https://joyrains.com/episode-51/.

 

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Episode 50

Hello 2021!

On January 1, 2021, I threw out my page-a-day calendar, with the last page, December 31, 2020, still clinging to the adhesive. Unlike years past, this year I felt a sense of relief—a sense of “good riddance 2020!”—as I tossed out the old. A sense of anticipation arose as I cut the plastic wrap from the new calendar.

Viktor Frankl talks about this sense of anticipation in his book,“Man’s Search For Meaning,” one of my pandemic reads. Frankl emphasizes the importance of living by looking to the future in the most difficult moments of existence. He writes about gaining inner strength by focusing on future outcomes, no matter how hard it is to shift your focus from the present. 

I’m a mindfulness trainer, teaching present moment awareness. This awareness doesn’t mean you have to continually focus on the difficulties of the present situation. Certainly, it means to acknowledge the challenges. Pushing them away would create resistance. But looking at challenges as part of a whole—rather than seeing them as if they’re all that exists—can help give you perspective. Part of that whole is looking to the future. As Frankl would say, this looking forward can help fortify you.

Remember, you are at choice about where you focus your attention. Consider focusing on what you want to create in the new year. What are you looking forward to in 2021?

I’m now offering Mindful Stress Management programs for organizations and one-on-one sales training for entrepreneurs and small business owners. For more information please reach out! Wishing you a happy, healthy, and mindful new year.

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