Sleep Is Forgiving
“Prioritizing good sleep is practicing good self-love.” – Unknown
This month’s theme is wellness, and one of the best ways you can promote your own wellness is to practice good sleep hygiene. As the above quote states, good sleep is part of self-love! And good sleep hygiene involves setting boundaries – with others and yourself – to make it a practice to get all the sleep your physical and mental health needs, each and every night.
Yet, as caregivers, we face plenty of emotional scenarios every day that may cause us to have difficulty getting enough sleep. Practicing good sleep hygiene can help our body and mind prepare for sleep – and stay asleep. A consistent sleep routine in a dark and quiet room, limiting stimulants such as caffeine and alcohol, using your bed only for sleep, turning off screens that emit blue light, and avoiding naps during the day can all help you achieve a restful night of sleep.
For me, it’s falling back to sleep after waking in the middle of the night that’s the problem. When that happens, I’ve found that breathing exercises can help me get back to sleep. My favorites are box breathing (breathe in for a count of 4, or whatever is natural for you; then hold for 4; then breathe out for 4; then hold for 4 again) and 2-to-1 ratio breathing (breathe out for 2 counts; then breathe in for 1 count – start with 2-1 breathing, progressing to 4-2 breathing, then 6-3 breathing).
From the Greater Good Science Center, here are three tools to help you get a better night’s sleep:
MINDFULNESS MEDITATION. Developing a practice of mindfulness has been found to help with sleep, reduce stress, and increase our happiness and satisfaction with life.
SELF-COMPASSION. Self-compassionate people have a better sleep quality. Self-compassion allows you to cut down on ruminating thoughts, which can deter you from a good night’s sleep.
GRATITUDE & FORGIVENESS. “A grateful mindset helps us embrace more positive thoughts and let go of more negative ones before we go to bed.” Those who are “forgiving types were more likely to sleep better at night than others. Additionally, those who are more self-forgiving also slept better because they were able to let go of mistakes they’d made more easily.”
Sleep gives us SO many benefits – including keeping you healthy, reducing stress, improving memory, helping you lose weight, and reducing your risk of depression. And while tool number 3 above says that people who are more forgiving of themselves and others are likely to sleep better at night, it may be because a good night’s sleep is also forgiving – it rejuvenates you after a difficult day and allows you to reset your emotional and physical state. By prioritizing YOUR sleep, you can enjoy all of these benefits.