31 Days to Better Sleep: Week Three

31-Day Sleep Challenge

Week Three: Movement and Suspension Week3 SC

1.  Move your Body:

This week we will incorporate movement into our daily routine. The goal is to get 20 minutes of exercise and increase that to 30 minutes a day. If you feel ready or are currently do 30 minutes or more, by all means go for it! But for those that haven’t been working out regularly or have a hard time to find a 20 block of time, here is what I want you to do; two 10-minute sessions. Can’t find 10 minutes? Then do four 5-minute sessions. I won’t let you excuse your way out of this!!!

Some of the amazing benefits of exercise are that it helps to control weight, improves mood and brain function, reduces stress, PROMOTE SLEEP, prevents health conditions and diseases, taps into your creativity, and so much more!!!

Some quick workouts you can do and you don’t even need to go to the gym!!

  • Brisk walks outside
  • Running up and down the stairs for 5-10 minutes
  • Squats, jumping jack, push-up sit-up, or whatever combo of exercises you like (or tolerate), and do as many reps as you can in 5-10 workout sessions
  • Rebounding on a trampoline
  • Dancing!! This one is my favorite and makes me feel so good. There is nothing like shaking it to “Pour Some Sugar on Me” to put me in a good mood! Create a play list and dance yourself into happiness!

Here are some links to other workout ideas:

http://www.mindbodygreen.com/0-20201/a-10-minute-workout-you-can-do-every-day-no-equipment-necessary.html

http://www.shape.com/fitness/workouts/fast-paced-five-move-total-body-workout

http://dailyburn.com/life/fitness/10-minute-bodyweight-workouts-burn-fat/

2.  Suspend your Mind:

For your mind we are going to do the opposite of movement. We are going to slow it down and give it a chance to rest. We will incorporate a mediation practice. Now when most people think of mediation, they think of sitting cross-legged, on a big pillow, with candles and incense burning, chanting some strange language. This is not at all what I mean, but if that works for you, chant away my friend!! That is one of my favorite ways to meditate!!!

Some of the benefit of meditation are reduces stress, IMPORVES SLEEP, brain function, immunity, concentration, increase attention span, helps you feel more connected, increases self-awareness and happiness, slows aging, and so much more.

There are many ways to meditate. One of the easiest ways to start is to practice a breathing exercise. Start by closing your eyes and taking a deep breath in for the count of 5, filling your belly. Hold the breath for a count of 5, and then let it all out for a count of 5. Do this for a round of 5 breaths and practice this couple of times a day. Especially upon waking and just before going to bed.

Another way to begin to mediate is using a guided mediation. This was the key for me to establish my meditation practice. It gave me a way to keep my mind focused. Now I don’t need it, but I still love doing guided meditations. I have attached some links to some of my favorite Youtube channels that offer guided meditation. Take a moment to go through the videos and find what resonates with you. Then plug in your headphones, find a quiet comfortable spot, close your eyes and relax!

https://www.youtube.com/user/MichaelSealey

https://www.youtube.com/user/TheHonestGuys

https://www.youtube.com/user/EdensCloset

Meditation can be as simple or as elaborate as you want to make it. There are many different ways and types of meditation. I suggest by starting with these simple steps and practicing them daily. Once you get some momentum in your practice, then explore other mediation methods and techniques.

jen med.

 

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