MINDFULNESS MATTERS: Getting Some ZZZs
by Cynthia Runge
Tips for a better night’s sleep, one of the pillars of self-care.
Recently, I had a meeting with some colleagues via Zoom. At one point, one person mentioned how much trouble he was having falling asleep, which had never happened before. The colleague mentioned that, as a result, he had started taking sleeping pills. The second person mentioned he was taking melatonin for sleep and that it was helping him. The conversation got me thinking about my own sleep patterns during the pandemic, which admittedly have been up and down, so I mentioned that I had started listening to Calm, a meditation app, before sleep and that usually, I don’t even make it until the end of the 10–15 minute program. (P.S. I do not have any financial interest in Calm, and there are other apps that do essentially the same thing).
Sleep (or lack thereof) is big news and a huge issue. I recently read an article on the Weight Watcher’s website highlighting 9 tips for a better night’s sleep, which I’ve summarized below:
Set up a sleep schedule that you follow all week. It is okay to take an extra-long nap on the weekends, but you need consistency overall.
Enjoy some morning sun. Studies show that sunlight helps the brain into alertness mode, which starts the brain’s clock ticking toward sleep mode later at night.
Move around during the day. Shoot for 2–5 hours of exercise per week. That is as little as 20 minutes per day — pick something you enjoy, a brisk walk, dancing to 80’s music — whatever works for you!
Find a good a mattress. Time to visit “BridgeIT” at the Jordan’s Sleep Lab.
Watch your caffeine intake. Studies show you shouldn’t have caffeine 4–6 hours before bedtime or it could impact your sleep.
Wind down with mindfulness. See my Calm app story above.
Skip the nightcap. If you are going to drink, try to drink at least 4 hours before bedtime.
Create a peaceful sleep environment.
Set a digital curfew. Turn off all digital devices, which also emit blue light, 30–60 minutes before bed.
During a divorce, one of the most important things you must do is to take care of yourself, physically and emotionally. Sleep is a huge pillar of the self-care routine. When you can get enough sleep, you are able to manage stress better, think more clearly and create less wear and tear on your body. Getting enough sleep can be a huge challenge during a divorce, let alone during a pandemic. Make sure you put a priority on getting your ZZZs!
This article appeared in our Winter 2020 Newsletter.
