Rewrite your Sleep Story

Last September, I met Jenny Rowland (Founder of Preserve-Health). As we talked about our mutual passion for health and wellbeing, I was impressed by her approach and dedication to wellness. Since, we are always looking for ways to inspire each of you to slow down and savor the moment, I asked if she would share some of her wisdom.

She presented a number of ideas to us ranging from reading ingredient labels to creating better habits. However, her topic entitled, “Rewrite your Sleep Story” (breaking sleep hygiene patterns that aren’t serving you) jumped to the top of our list.   

Sleeping is a subject that’s near and dear to our hearts. Beyond the general challenges of everyday stress that comes with parenting, we run a business from two different time zones and often find ourselves working around the clock to support our business. So, this year we both made a commitment to create more space in our daily schedules to slow down. With that spirit in mind we found Jenny’s thoughts were “spot on.”  Enjoy!

For years, it seemed like little sleep was a badge of honor, bragging rights of only the hardest working, multi-tasking, sleep-immune elite. In recent years, however, the importance of sleep has become better understood. All the research demonstrates clearly that sufficient, quality sleep is the cornerstone of good health. Great news for those of you who sleep like a baby. But for those of us who fight the pillow, this revelation may be, well…keeping us up at night! If you’re ready to break up with the sleep habits that aren’t serving you, it may be time to rewrite your sleep story.  

Like other saboteurs to our health, the story we tell ourselves about sleep is just as important as the sleep itself. We do not develop our sleep identity in isolation; we develop it in the context of our childhood, the company we keep, our work environment, etc. And sometimes in this identity creation, we cling to stories that may not be serving us and may not, in fact, be true! Do you tell people that you are a “bad sleeper”? Is there part of you that clings to the notion that you can “sleep when you’re dead”? Do you stress about not getting a good night’s sleep? What stories do you tell yourself or others about sleep? The first step in rewriting your sleep story is acknowledging what it currently is: what repetitive thoughts do you have about sleep? Are they true? Are they always true? Do you want them to be true?  

If your honest answer to any of these questions makes you squirm, you’re on the right track. It’s likely taken years for you to develop this sleep identity but you can start reframing it today. 

• Remember a great night’s sleep. Was it last week? Last month? On vacation in 2003? What did it feel like? How did you feel the next day? Let your mind and body recall that experience in as much detail as possible. Remember that you are capable of sleeping well. Use positive self-talk phrases like “I can fall asleep” and “I can relax”. 
• Find a role model. If everyone around you stays up until the wee hours, it may be hard for you to believe that going to bed early is really and truly ok. If your close family members and/or colleagues haven’t yet jumped on the sleep train, look up celebrity sleep. No small number of celebs credit their stamina and youthful appearance to a strict sleep schedule and solid 8 hours of shut-eye.  
• Become a role model (even if you feel like you’re faking it). Do the things! Get natural light first thing in the morning. Incorporate physical activity into your day. Limit sugar, caffeine and alcohol. Stick to a consistent sleep schedule. Stop eating and drinking at least two hours before bed. Turn the screens off at least an hour before your targeted bedtime. Keep the bedroom dark and cool. 
• Clear your mind. Undoubtedly, you have a multitude of responsibilities that fill your brain space at bedtime. Stressful? Absolutely! But try seeing these for what they are: things that are important and meaningful to you. Experiment with intentional gratitude breathing exercises or writing down your to-do list or ruminations before bed. Can you find the positive in each line item? Something to be grateful for? Can you add 3 things you did well that day? Acknowledging what you were able to accomplish and reframing your everyday “stress” can help relieve some of the bedtime scaries.

 It might not happen overnight but rewriting your bedtime story may be the single most generous gift you can give yourself. Sweet dreams! 

Author’s Note

We hope to have more of Jenny’s thoughts throughout the year and if you are in need of a health/wellness coach she can be reached at http://www.preserve-health.com.   On a separate note, it’s B Corp Month and with that we are celebrating another B Corp https://www.maloufsleep.com/. If you are looking for a luxurious way to create a new sleep story – check them out!

Zen Moment

“A good laugh and a long sleep are the best cures in the doctor’s book.” — Irish proverb