Seven Habits for Highly Effective REST...

http://www.gibsonwellnesscenter.com/About_BEST.htmlLast week, I talked about the importance of REST. In fact, REST is "essential" to your body's proper functioning.  Just like your body cannot manufacture an "essential nutrient" your body cannot create REST without your input.

Below are seven "habits" you can develop to ensure you have a perfect night's sleep that will keep your body functioning optimally.

1)Go to bed at the same time every night, preferably within 12-14 hours after waking.  Your body functions on a 24 hour rhythm that is governed by your exposure to light.  Your body is programmed to make melatonin about 12 hours after its first exposure to light.  If you plan your day to allow you to be ready for rest in this interval, your body will be able to rest and repair on a regular schedule and you will have more energy during your waking hours.

2) Create a bedtime routine. -  This can be as simple as turning off unnatural lighting, brushing your teeth and doing several minutes of deep breathing with gratitude for your day.  The low light will signal your brain to rest and the deep breathing will take your body out of defense physiology. Your routine could also include light stretching and yoga, meditation, ritual or bathing.  Reading, journaling and other highly stimulating activity should be done prior to your bedtime routine.

3) Get outside in the morning. - We tend to wake up and go from our homes, to a car, to an office and never get exposure to the daylight. This can interrupt the rhythm described above.  Getting just 10 minutes of time outside in the morning can increase your natural melatonin production in the evening and help you sleep.

4)Release your day. -  Don't carry stress and worry from your day into your sleep.  Keep paper and pencil by your bed and write down anything that needs to be remembered the next day so you don't need to think about it while sleeping.  Find gratitude in the day you've lived... even for the things that did not bring you joy in the moment.

5) Release your past. - Your subconscious may continue to respond to worries, doubts, fears and anger that you focused on during the day. Even if your focus was a brief memory or reminder of a past event or stress, you could be carrying the physiological stress of that memory into your sleep.  Practice Forgiveness exercises so that most of your thoughts throughout the day will be positive.

6) Eat well!-  Your body is always responding to stimulus and our diet provides quite a bit!  Choose whole foods, closest to their natural state throughout the day. Work to wean yourself from stimulants like caffeine and alcohol. When you are eating well and sleeping well, your body will naturally create energy and you won't need them!

7) Empower March. -  Learn the Empower March and use this exercise before bed to eliminate defense physiology and prepare for rest.  You may also want to learn B.E.S.T. Release and/or Emergency B.E.S.T. and use these powerful tools daily to enhance your quality of sleep and your quality of LIFE!

Practice these habits for the next two weeks, adding just one new habit per day.  If you find resistance or an inability to implement any of these strategies, B.E.S.T. can help!

Call to schedule your Private B.E.S.T. Session or visit our WEBSITE to learn more about B.E.S.T.