Coaching Tip: Bed Time Ritual
Submitted by Life Coach Susan on4 Comments
To feel more alert and aware each day, give yourself between seven – nine hours of sleep each night. Now I know that right now you are thinking, “Yeah, tell me something I don’t already know, if I could, I would!” yet below is a “Ready for Bed Ritual” to help you get on track for more shuteye.
And, keep in mind that getting enough sleep each night does more than increase daytime awareness. It can elevate your mood, activate your immune system and slow down the aging process.
“Ready for Bed Ritual”
- Decide what time is a good time for you to go to bed (for me, it’s 11pm) and a good time for you to wake up (for me, it’s 7 am.) Set your alarm clock for that time.
- Segue into your bedtime, meaning, allow yourself 15 minutes of quiet time before hitting the sack. Perhaps this is time to read a good book or journal.
- When you get into bed, take three minutes of relaxing, deep breathing as you focus your mind on your days accomplishments and blessings.
- Drink a glass of water before shutting your eyes (A hydrated body sleeps better. And, don’t worry about having to wake up for a bathroom break. Right after you do, you will very likely fall right back to sleep.)
- When your alarm goes off in the morning, give yourself a minute to think positive thoughts for the day and then GET UP!
Do this for a week and you’ll find yourself drifting off easily, and you may no longer need your alarm clock to wake up to each morning!
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These are really good tips for going to bed. I can always tell if I lose 1/2 hours sleep. I need those 7 to 8 hours. When I wake up though I have to just get up and not think about it, or I would stay in bed. I do wake up happy though.
Debbie
Debbie @ Happy Maker´s last blog ..Hug Help – The Key to Happiness!
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Life Coach Susan Reply:
May 27th, 2010 at 11:36 am
OMG!
Me too!!!
I really do need my 8 hours of sleep… no more, no less.
Feels so good to wakeup in the morning fully refreshed.
-Susan
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It is the getting up part I have big problems with, even if I have slept well and enough
I always think “just 5 more minutes” and set the alarm to snooze but than I think about 5 more mins again….pffff. But once I get up after a minute I am fine and fully awake, but boy it takes me a long time to finally get up.
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Life Coach Susan Reply:
June 8th, 2010 at 2:05 pm
So that’s the key, isn’t it?
To in that moment remember that getting up actually feels better than staying in bed.
If you stay in bed, you may feel “good” for that next 10 minute but then when you finally do get up you will feel really stressed and overwhelmed racing around because you are behind schedule.
Something that helps me with this is the night before as I am falling asleep I tell myself, tomorrow I am getting up at “7.” I remind myself why that is important and then I visualize myself doing it.
When that alarm clock goes off the next morning, I immediately get out of bed… and then off I go…
Life Coach Susan´s last blog ..SURVEY RESULTS! What did you want to be when you grew up?
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