Your Guide to Restful Nights this Holiday Season

I try to focus on the good in life while holding space for the challenges. And boy, this time of year can test that practice's limits. These days, my house is filled with moments of excitement, joy, and connection. But, it is also filled with late nights, disrupted routines, overstimulation, the occasional tantrum (yes, it's me), and endless to-dos... All of which wreak havoc on sleep. As you've probably experienced at some point, poor sleep can lead to a domino effect of fatigue, irritability, weakened immunity, and even heightened anxiety. From my first-grader to my forty-five-year-old self, I'm striving to make a household habit of prioritizing this pillar of well-being.

Sleep isn’t just "nice to have." It’s essential for:

• Physical Health: Supporting immune function, digestion, and balanced hormones.

• Mental Clarity: Improving memory, focus, and decision-making.

• Emotional Balance: Reducing stress, mood swings, and feelings of overwhelm.

Simple Tips for Healthy Sleep Hygiene:

1. Stick to a Routine: Go to bed and wake up at the same time, even on busy days. If you are feeling over-run, it's usually suggested to get to sleep a bit earlier at night rather than sleeping in the next morning.

2. Wind Down: Create a calming bedtime ritual – reading, oil massage, a warm bath, or gentle stretching. Consider limiting elements like bright lights and stressors in the 1-2 hours before sleep.

3. Limit Stimulants: Reduce caffeine, alcohol, and screen time before bed. Remember, the half-life of caffeine is usually around 4-6 hours, which means that an afternoon cup of coffee may only be 50% metabolized by the time you're trying to get your z's!

4. Comfortable Space: Keep your room cool, dark, and quiet. Your body responds powerfully to these cues for sleep. Try blackout shades on your windows, turning down your thermostat for the evening, and turning off phone notifications to see if that supports your sleep routine. 

5. Plan and Prioritize: During times of celebration, it's easy to get lost in all the fun. Plan to prioritize your well-being, and then stick to your plan. What do you need to ensure that you get good, nourishing sleep this season? 
6. Learn More: I'm a huge fan of the podcast "The Huberman Lab." HERE is a link to an episode where Dr. Huberman interviews sleep expert, Dr. Matt Walker. This is an amazing series with tons of nerdy info, inspiration, and actionable steps that you can take to improve your overall health, cognitive function, and well-being through sleep. I have implemented several protocols outlined in this podcast and look forward to including even more in my future routines for rest and renewal.

Need a quick way to release tension before bed? Try using this short practice combining myofascial release and diaphragmatic breathing:

We all learn differently, so feel free to read more about this week's practice below and/or enjoy this quick (one-minute!) video guide.

Release and Breathe: Mini Myofascial Massage and Breathwork for Sleep

1. Release:

• Lie on your back, and place a tennis or lacrosse ball between your shoulder blade and spine.

• Let yourself roll around a bit for a few moments, feeling into both your tension and your tolerance. When you've found a spot that feels approachable and appropriate to work with, allow your body to soften.

2. Breathe

• Letting your body release into the ball, place one hand on your belly and the other on your heart (or let it release to your side).

• Inhale for 4 counts, feeling your belly rise. Then exhale for 6 counts, feeling your belly soften.

• With each breath, invite your body to relax just a tiny bit more into the ball. At first, try 30 seconds (or about 3 rounds of breath) and then gently switch sides.

3. Experiment

• As you become more accustomed to this practice, you may wish to move the ball around to different areas on the back. You can also experiment with longer holds in various areas or even "rolling around" to access more sensation. Above all, take this time to show yourself a bit of kindness and nurturing attention.
  
  

This practice helps melt away stress, eases the nervous system, and invites restful sleep.

For a longer "Myofascial Release for Sleep" routine, visit the Mindful Heart Wellness YouTube Channel. 

Wishing you peace and restful nights,
Nichole

Upcoming Offerings

Silks + Sound + Reiki: Nervous System First Aid

Our December 21st Class is once again SOLD OUT. Stay tuned for announcements on our next Nervous System First Aid: Silks + Sound + Reiki workshop!