Getting to sleep can be a real problem. It is so easy to get into a vicious cycle. If we don’t sleep well them we feel tired. When we are worn out we are less inclined to get up early. We tell ourselves that we can’t exercise because we are low on energy and we are less inclined to eat well. All of this can get us feeling really down, for some it can lead to depression.
The good news is that with a bit of mindful realisation we can break the cycle and get our life back on track. Our bodies love routine so if we can get into a regular habit of getting outside in the morning this will do wonders for us and will help us to doze off more easily at bedtime.
If you struggle to sleep at night then one of the most important changes you can make is to give your body some morning sun light. Light tells our brain to wake up. We all know that if we are exposed to a bright light when we are asleep it wakes us and we find it difficult to get back to sleep, so actually the impact of light should be no surprise.
The natural tendency of our bodies is to get later and later. Sometimes in the evening it feels like we get a second burst of energy and our bed time gets later. As a consequence we don’t want to wake in the morning. The answer is that we need to reset our body clocks daily with a dose of sunlight so that we keep on track with our routine. This is the key to us being able to get to sleep at night.
If we get outside between 6am and 8.30 am our body clocks are in their most receptive state for getting benefits from the sunlight. We need ideally to be out for about 30 minutes for our sleep/wake cycle to catch on.
Making this change can seem like a real challenge if our usual routine is very different and also when the mornings are dark. The days are getting longer now so it is a good time to try this out, time is on our side.
Meditation can help us to adapt to change and is great for calming the mind so that we are less stressed and so that we see things clearly and make good choices. If the idea of having to fit 30 minutes of being outdoors into your routine throws you into panic then sit and take a few deep breaths. Nothing is worse for sleep than stress!
Think about your routine and be open minded about how you could build in this time to be in the light. It might be that you could get up earlier and fit in a 30 minute walk or exercise session outside. It might be that you could walk to work rather than getting the bus or using your car. You could think about getting a sunlight lamp to help start your day the right way, maybe eat your breakfast or start work whilst under the light.
Making small changes to our lives can have huge benefits. Getting our lives in balance is so important to our happiness. If we can get our body clocks working well then everything follows suit. We exercise because we have the energy and we eat better because we take more pride in our bodies.
Come on a Revitalise Day to help motivate you, get more routine into your life and you will be inspired to take better care of yourself. Get things working better and you will love the benefits you see.