sleep

#ESMEINK : "Sleep Habits" Day 19

sleep

SLEEP

I've always been a bit of a night owl.

Going to bed early, to me, makes me feel like I'm going to miss something. I have such clarity in the evenings. I'm kid free in the evenings. It's quiet. Peaceful. I think I've developed a bit of a bad habit, and I'm starting to feel the effects.

I've not only noticed how tired I feel lately, but I've had troubles with weight gain-and bouts of anxiety-even though I'm meditating, and grounding as much as possible.

My nervous system is stressed, due to lack of sleep, causing me to feel this anxiety. It's Raised my cortisol levels causing my body to store excess weight. I'm feeling physically not myself, and so i'm forced to really evaluate my sleeping patterns-which is something I have avoided for a long time.

How patient I am, or am not with my kids is also a factor in my lack of sleep. I can't do my best when I'm exhausted. I can't be the best mom that I know how to be if I continue down this path.

{old habits}

I go to bed between 11 and 12pm. For lots of people, this doesn't seem late. But when I'm woken by a sweet girl, who crawls into my bed, and rubs my cheek with her hand, and runs her fingers through my hair, and kisses my cheeks and nose and says "I love you mommy," EVERY morning at 630am, I feel unconditionally loved, and unbelievably exhausted.

While the pure joy of her love never gets old, I want to wake feeling more refreshed, not feeling like I need to lay in bed for another hour before I start my day.

I know my husband doesn't like that most nights I'll stay awake downstairs to clean up, or watch a show, or journal, because I'm not ready to go to bed. I could absolutely fall asleep, but for some reason I'm just not ready to end the day.

"Your future depends on your dreams, so go to sleep."

-Mesut Barasany

{new patterns}

I've always wanted to be up before the kids to either do yoga, meditate, and have myself a healthy breakfast and coffee before the kids wake up. Maybe even get a quick journal done. Maybe start running, or do a workout. Quality self love. Something I talk about almost every day lately. I know I'd feel better throughout the day if I did. I know, because I've done it enough times to count on one hand. It was epic. Every time. But i've never been able to get into the groove.

I think It's time for me to just start building a new pattern. I need to make my self a "bed time." I'll have to make sure that I have done whatever it is that I need to do before that time.

I'll set aside 3 days of the week to begin, when I wake up at 530 to take time for myself before the kids wake up.

I will watch the sunrise in silent. I will find more peace. I will feel better. I will discipline myself, and become a better version of me.

"Early to bed, and early to rise, makes a man healthy, wealthy, and wise."

-Benjamin Franklin

#ESMEINK Journal Entry by Lise-Marie Johnson

Superfoods for Better Sleep

Foods-Sleep-Intro

Sleep is said to be one of the very most important things we should be intentional and steadfast in - for our health, mood, and even our looks! But - it's probably something that a majority of us struggle to make a priority. There's just ALWAYS something else to accomplish, someone to respond to, or a list to make to keep us just as busy the next day.

On a recent WELL+GOOD post -  Jason Wrobel, a longevity-obsessed raw vegan chef with his own TV show on The Cooking Channel and a roster of celeb fans (think Woody Harrelson and Robin Wright) - shares a list of superfoods that aid in our ability to shut down, relax, and get those VERY MUCH needed zzz's. Here are a few off his list & his reason for suggesting each food:

1. ALMONDS

Almonds

“Almonds are high in potassium and B vitamins, which help our nervous systems to relax,” says Wrobel. His super-sleep snack tip? Spread some almond butter on toast with banana slices (another sleep all-star)—no need to count sheep when your head hits the pillow.

2. CHERRIES

Cherries

Cherries allow the body to release melatonin, which Wrobel calls “the body clock hormone” because it promotes a cycle of falling asleep and waking up naturally. As in, the fruit will help you recalibrate the body when you’re dealing with a bout of jet lag.

3. KALE

Kale

Need some more convincing to pile your plate with kale? “Magnesium deficiency is a major cause of insomnia,” warns Wrobel, adding that many Americans don’t get enough magnesium. Good thing this dark, leafy green is packed with the mineral. Yet another reason to throw some kale in to your daily smoothie.

4. CHICKPEAS

Chickpeas

Your sleep cycle’s new best friend? B vitamins. “Chickpeas boast vitamin B6, which is needed to make melatonin,” Wrobel notes, highlighting the legume’s deep sleep-inducing qualities. Munching on chickpeas throughout the day will help your body and your nervous system relax come bedtime, too.

See the rest of the list HERE!

P.S. Go to bed EARLY tonight...just try it!

[images via WELL+GOOD]