Wondering why you’re waking up feeling groggy, tired all time, no matter how much sleep you are getting and feeling as if your brain hasn’t had the time to switch off? Well experts say that it could come down to the way you unwind after a busy day.
In a world where stress and anxiety are dominating many of us, knowing when to switch off and spending just as little as 5 – 10 minutes a day to unwind can do wonders for your health and well-being.
As an entrepreneur, it can be difficult to switch off from the day but if you can learn the masterful art of discipline and separate business from pleasure you will reap some amazing rewards!
For me, as a busy mum of two and working full time on my business it was tempting to carry on working after the kids went to bed but nowadays I set aside time each week as ‘my time’ and allow my mind to focus on anything else other than work. This usually involves some form of gentle exercise, reading, yoga or meditation as these are all great activities to help prepare the body and mind to relax and get ready for a restful sleep.
So, if your mind is still thinking about the day you’ve just had or you’re working through all the tasks that need to get done tomorrow, try out some of these top tips that will help you get some restful sleep.
There is no doubt that exercise is great at relieving stress but a high intensity workout before bedtime is not what we are after here. A gentle session of yoga however will relax both the body and the mind as it has the ability to lower cortisol levels and release tension in the body helping you feel relaxed and helps calm the mind resulting in better sleep.
Switch off and tune out
Allow yourself 30 – 45 minutes before bed to switch off and unwind. It’s a good idea to stay clear of electrical devices such as the TV or your phone. That’s a difficult one I know but we do know that light from TV’s can disrupt our bodies circadian rhythm so even if you find you fall asleep ok, it can have an effect on the quality of sleep you are getting and we all know how easy it is to lose a few hours on social media in the blink of an eye!
Tune in to meditation
You don’t have to be spiritual or religious to try this, but there is enough science backing up the amazing benefits of meditation; it reduces stress, helps with focus and clarity, helps you feel calm, boosts your immunity, increases your emotional well-being….to name but a few. If you have never tried meditation before, look up ‘guided meditation’ online and you’ll find heaps of resources available.
Take a bath
Yes I know this is a cliché but it works! Light some candles, grab your favourite book and soak away the day in a nice hot bath and relax. While you re in the bath you could even take a mental vacation and picture your favourite and most relaxing place to be. We know that what we think affects the way we feel so if you can imagine a beautiful and peaceful setting, it’ll have a physiological effect in a good way on your body too!
I see it and hear it every day from women that the hardest thing for them to do is to take time out for themselves. In a world where time is a valuable commodity, it’s important for us to understand that we are worthy of it and allowing ourselves a few moments each week to look after our mental health and well-being is critical to the happiness of ourselves, our families and the to success of our businesses.
With a deep-seated passion in helping women realise their full potential, Rachelle Matheson is an international empowerment and mindset coach on a mission to inspire millions of women worldwide in the hope to create a global shift in the reality of how women still bear a heavy load when it comes to balancing work and family. She believes that life is exceptional, beautiful and mysterious and that each of us can awaken the potential inside us. When working with her clients she is the catalyst in helping women with their inner healing, create their own individual experiences and learn to fully connect with themselves and embody self-forgiveness so that they can learn to fall in love with themselves and the life they live.