Sleep better, feel better! 🌙✨ Instead of scrolling through your phone at night, grab a journal and let your thoughts flow. Reflect, plan, or simply express yourself - you'll be amazed at its positive impact on your sleep and overall well-being. Learn more - https://lnkd.in/eyr-ZNAx #DisconnectToReconnect #JournalingBeforeBed

Do we need a policy to tell us how to eat and what to eat, sleep etc? Why do we need a policy to detail how to dress? Isn't it common sense? Don't tell me common sense is so uncommon:-).More after hearing from you

Many Americans find themselves asking, “Why am I so tired all of the time?” Nothing can beat a good night's sleep, but research is showing that even a micro-nap can help individuals get through the day and increase productivity. https://lnkd.in/eJQX_V7t The National Sleep Foundation recommends keeping your nap around 20 minutes to allow your mind to rest but avoids entering deeper sleep stages. Other tips include:   -nap before 2 PM  -if you cannot nap, try getting out in the sunshine  -a small amount of caffeine prior to napping may prohibit grogginess when you wake up   -set an alarm for 20 minutes  -make sure you are in a nap-friendly environment! https://lnkd.in/efyZzUXx #PBGH #PBGHPA #PeopleYouTrust #SleepAwarenessWeek #thoughtleadership  

One of the most important things you can do to get your sleep on track is to have consistency in the time you get up in the morning. Consider the earliest time you have to wake up and ask yourself if it’s possible to get up at that time every day (or about that time if 100% consistency isn’t possible). If you wake at a consistent time every day, you’ll begin feeling sleepy at the same time every night. #sleephealth #sleepmedicine #Comprehensivesleepandbreathing

I’m learning that getting good sleep is incredibly important for my performance, and is often ignored when it comes to being intentional about my own health. Here’s a few tips I’ve been working on with my performance coach Alex Racey ✅ Get outside into natural light as soon as possible in the morning. This normally happens by going on a run or ruck march at sunrise for me. ✅ Turn off all electronics at least one hour before bed (two hours is better). ✅ Stop consuming calories at least two hours before bed. We did a webinar last week about this topic and Alex gives a bunch more information and tips on how to get better sleep. Message me if you want the replay.

To make wise decisions while we’re awake, our brains go through all sorts of processes while we're asleep to integrate what happened during the day and renew themselves. If we cut these processes short, we’re ill-equipped to make good decisions. How much rest do we need? Different people need different amounts of sleep: Some people need seven hours. Others need nine. For some, it varies. I usually need about eight hours, sometimes more, and sometimes, I feel good with less. Emily and Amelia Nagoski say we need to spend about 42% of our time—about ten hours per day—resting. That includes sleeping, moving our bodies, engaging in stress-reducing conversations, paying attention to our food, and so forth. Our physiological need for sleep and rest is not a should. It is a need. I encourage you to pay close attention to your need to rest and do your best to honor it. 🌻🌻🌻 In my upcoming course, Scheduling Boundaries, I will teach participants to develop a healthier relationship to time so that they have the time they need for sleep, rest, and self-care. Tap the link in my bio or visit https://lnkd.in/exwNPbqz to find out more.

Recently read the post below from Dr. Theresa Larson DPT, CSCS, USMC on sleep.   As a leader, we need to take care of ourselves to show up for our people. If I'm in a fog, I'm less clear with my guidance, my priorities slip, I'm less engaged, and I will miss meetings or deadlines.   TL;DR Get a baseline of how you sleep, experiment, and once you're dialed in - understand FOR YOURSELF how you're sleeping; i.e., without the tech.   My sleep disorder background: In the military I worked on a watch floor (24/7 coverage if you've not been in the service). We worked 2 2 96, which needs some explanation.   Here's what that means: Four 12 hour shifts per week Monday: 0600 to 1800 Tuesday: 0600 to 1800 (then stay up so you can flip your sleep schedule by 12 hours) Wednesday: 1800 to 0600 Thursday: 1800 to 0600 96 hours to flip your sleep schedule and do it again.   Most everyone had sleep issues; we were regulars at the Bethesda hospital sleep clinic. I developed sleep paralysis (look it up, it's wild). https://lnkd.in/gDUjWDSY   Now - the sleep paralysis went away once I got off the watch floor; however, last year I burned myself out (see my post here) and needed a reset.   What I tried: I started trying different bedtime routines. Sleep masks, melatonin, no screen time, blackout curtains, meditation, calming tea, etc. (there's a million tips out there, find something that works for you)   BUT WAIT! Then I stopped took a step back. What was my baseline? How do I know I'm getting better sleep? If I don't know what's working, how will I commit to it long-term?   Solution: Get a baseline Let's track it so I know what works and what doesn't. I got a watch that tracks my sleep. What else it does: It creates awareness around your behaviors and what works and what doesn’t.   What I found was that one drink really impacts my sleep, yet… multiple drinks do not (not sure how I feel about that)… Ice cream (most likely the sugar) negatively impacts my sleep. I also found that morning routines, and movement during the day work wonders.   Phase 2: Self-regulation Can I now attach a feeling to the numbers so that I'm no longer dependent on the watch thingy? When I wake up, I take a second to assess how I feel before looking at the score. Can I predict my number based on what happened the night before and how I feel? Fun fact: I can! I also found that I can tell whether or not I had decent REM sleep by how well I can recall my dreams.   How are you taking care of yourself to show up for your people?   #leadershipdevelopment #leadership #5280 #denver

Are you taking melatonin to sleep? Many people rely on that little white pill to get a good night sleep but does that really solve the problem? Follow along as I discuss some of the issues wity that and in Part 2 what the simple food solutions are! P.S. the solution may just lie in taking care of one tiny little gland in your body! Any guesses what that might be? Drop your answer below 👇🏽

In our fast-paced world, rest is often overshadowed by constant hustle. However, true rejuvenation goes beyond just sleep. Dr. Saundra Dalton-Smith identifies seven essential types of rest that cater to different aspects of our well-being. Understanding and incorporating these types of rest can lead to a more balanced and fulfilling life. Let's explore each type and discover strategies to achieve them, along with personal experiences that highlight their benefits. https://lnkd.in/ggj6SYJY

Given how much we value nights of good sleep, it is striking how seldom we ever make shrewd or thorough plans to heighten our chances of having one. Follow the link to read our FREE article and find out how to tackle challenges of getting a good night's rest. https://lnkd.in/ec2gcWy8