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Nội dung được cung cấp bởi Barbara J. Faison. Tất cả nội dung podcast bao gồm các tập, đồ họa và mô tả podcast đều được Barbara J. Faison hoặc đối tác nền tảng podcast của họ tải lên và cung cấp trực tiếp. Nếu bạn cho rằng ai đó đang sử dụng tác phẩm có bản quyền của bạn mà không có sự cho phép của bạn, bạn có thể làm theo quy trình được nêu ở đây https://vi.player.fm/legal.
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2024 - Week 30 - How are You Sleeping?

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Manage episode 430450413 series 1953226
Nội dung được cung cấp bởi Barbara J. Faison. Tất cả nội dung podcast bao gồm các tập, đồ họa và mô tả podcast đều được Barbara J. Faison hoặc đối tác nền tảng podcast của họ tải lên và cung cấp trực tiếp. Nếu bạn cho rằng ai đó đang sử dụng tác phẩm có bản quyền của bạn mà không có sự cho phép của bạn, bạn có thể làm theo quy trình được nêu ở đây https://vi.player.fm/legal.

All the links: LINKTR.EE/BARBARAFAISON

2024 - Week 30 - How are You Sleeping?

You can listen to this on my podcast - 5:42 mins or click the link here for the YouTube Channel version (audio only)

This is an episode about sleep!

Have you ever had a night where you didn’t sleep well? I didn’t rest well for a few days because I had some pains in my body. It was rough. My left shoulder was bothering me so I couldn’t get be on my left side, and my right lower back above my hip was hurting and when I turned to lie on my back, I just couldn’t get comfortable. I could feel the after effects of the restlessness several days later. I’m grateful that my sleep is back to normal now .

Having a sleep hygiene routine has been very helpful. I usually get off my phone or tablet about 30 minutes before I go to bed and lately I have been either reading a book with essays or doing a jigsaw puzzle to calm my mind down and get ready for bed. The mind likes to have something to do, so I do my best to make my before bed that stuff, relaxing.

I did a little research to find out how common sleep issues are. According to the State of Sleep in the U.S. and Sleep Statistics from the Center for Advancing Health, I found out a few statistics about sleep and sleep habits:

  • 53% of U.S. adults say worrying about inflation/cost of living has negatively impacted their sleep.

  • 43% of U.S. adults say they experience insomnia.

  • 18% of U.S. adults say worrying about the 2024 presidential election has negatively impacted their sleep.

  • 51% or more than half of Americans say their symptoms prevent them from getting enough sleep. Symptoms include back pain, joint pain, and heartburn.

  • 41% say their anxiety over what will happen the next day keeps them up at night.

  • Temperature also plays a role, with 31% saying it’s either too hot or too cold to sleep.

  • 73% of U.S. adults follow a regular bedtime routine.

  • 20% of U.S. adults say they stop using devices with screens 20-30 minutes before going to sleep.

The mind is usually still active until we give it something to do to calm it down. My current sleep hygiene routine may include:

  • Getting off my devices (phone, computer & tablet).

  • Reading a few pages from a book that isn’t stimulating.

  • A short bedtime qigong practice (about 10-12 minutes)

  • Deep breathing while in the bed- 4 breaths in through the nose and 8 breaths out through mouth.

Here are a few suggestions for you to consider before bedtime:

  1. Put away your phone/tablet/devices at least 30 minutes or longer before bed.

  2. Turn off the television before bed.

  3. Do a jigsaw puzzle.

  4. Do word search, Sudoku or crossword puzzles (not in the bed).

  5. Bedtime Qigong (search on YouTube for short practices).

  6. Deep breathing - try 4 breaths in through the nose and 6 or 8 breaths out the mouth.

  7. Practice Yoga Nidra for sleep (search on YouTube for short practices).

  8. Take a warm bath with epsom salts (Dr. Teal is one of my favs.)

  9. Sleep with the phone in a different room.

  10. Listen to a bedtime story or meditation.

A few years ago I collaborated with another teacher, JuneB, on the Insight Timer APP to create a few adult bedtime stories, she wrote the scripts and I narrated them. You can find time on the Insight Timer APP if you are interested. I also have them on my Bedtime with Barbara Playlist on my YouTube channel.

Going to bed at the same time is part of a routine that many sleep experts recommend. I’m not there yet, on the weekends, I tend to stay up later than usual. Lol. Do you have a bedtime routine that you use?

You can leave a comment wherever you are listening to this podcast. If you’d like to share your thoughts with me - barbarafaisonllc@gmail.com is the best way to reach me. And if social media is better for you, LinkedIn, Facebook, and Instagram, are best.

--- Support this podcast: https://podcasters.spotify.com/pod/show/barbara-faison/support

  continue reading

1472 tập

Artwork
iconChia sẻ
 
Manage episode 430450413 series 1953226
Nội dung được cung cấp bởi Barbara J. Faison. Tất cả nội dung podcast bao gồm các tập, đồ họa và mô tả podcast đều được Barbara J. Faison hoặc đối tác nền tảng podcast của họ tải lên và cung cấp trực tiếp. Nếu bạn cho rằng ai đó đang sử dụng tác phẩm có bản quyền của bạn mà không có sự cho phép của bạn, bạn có thể làm theo quy trình được nêu ở đây https://vi.player.fm/legal.

All the links: LINKTR.EE/BARBARAFAISON

2024 - Week 30 - How are You Sleeping?

You can listen to this on my podcast - 5:42 mins or click the link here for the YouTube Channel version (audio only)

This is an episode about sleep!

Have you ever had a night where you didn’t sleep well? I didn’t rest well for a few days because I had some pains in my body. It was rough. My left shoulder was bothering me so I couldn’t get be on my left side, and my right lower back above my hip was hurting and when I turned to lie on my back, I just couldn’t get comfortable. I could feel the after effects of the restlessness several days later. I’m grateful that my sleep is back to normal now .

Having a sleep hygiene routine has been very helpful. I usually get off my phone or tablet about 30 minutes before I go to bed and lately I have been either reading a book with essays or doing a jigsaw puzzle to calm my mind down and get ready for bed. The mind likes to have something to do, so I do my best to make my before bed that stuff, relaxing.

I did a little research to find out how common sleep issues are. According to the State of Sleep in the U.S. and Sleep Statistics from the Center for Advancing Health, I found out a few statistics about sleep and sleep habits:

  • 53% of U.S. adults say worrying about inflation/cost of living has negatively impacted their sleep.

  • 43% of U.S. adults say they experience insomnia.

  • 18% of U.S. adults say worrying about the 2024 presidential election has negatively impacted their sleep.

  • 51% or more than half of Americans say their symptoms prevent them from getting enough sleep. Symptoms include back pain, joint pain, and heartburn.

  • 41% say their anxiety over what will happen the next day keeps them up at night.

  • Temperature also plays a role, with 31% saying it’s either too hot or too cold to sleep.

  • 73% of U.S. adults follow a regular bedtime routine.

  • 20% of U.S. adults say they stop using devices with screens 20-30 minutes before going to sleep.

The mind is usually still active until we give it something to do to calm it down. My current sleep hygiene routine may include:

  • Getting off my devices (phone, computer & tablet).

  • Reading a few pages from a book that isn’t stimulating.

  • A short bedtime qigong practice (about 10-12 minutes)

  • Deep breathing while in the bed- 4 breaths in through the nose and 8 breaths out through mouth.

Here are a few suggestions for you to consider before bedtime:

  1. Put away your phone/tablet/devices at least 30 minutes or longer before bed.

  2. Turn off the television before bed.

  3. Do a jigsaw puzzle.

  4. Do word search, Sudoku or crossword puzzles (not in the bed).

  5. Bedtime Qigong (search on YouTube for short practices).

  6. Deep breathing - try 4 breaths in through the nose and 6 or 8 breaths out the mouth.

  7. Practice Yoga Nidra for sleep (search on YouTube for short practices).

  8. Take a warm bath with epsom salts (Dr. Teal is one of my favs.)

  9. Sleep with the phone in a different room.

  10. Listen to a bedtime story or meditation.

A few years ago I collaborated with another teacher, JuneB, on the Insight Timer APP to create a few adult bedtime stories, she wrote the scripts and I narrated them. You can find time on the Insight Timer APP if you are interested. I also have them on my Bedtime with Barbara Playlist on my YouTube channel.

Going to bed at the same time is part of a routine that many sleep experts recommend. I’m not there yet, on the weekends, I tend to stay up later than usual. Lol. Do you have a bedtime routine that you use?

You can leave a comment wherever you are listening to this podcast. If you’d like to share your thoughts with me - barbarafaisonllc@gmail.com is the best way to reach me. And if social media is better for you, LinkedIn, Facebook, and Instagram, are best.

--- Support this podcast: https://podcasters.spotify.com/pod/show/barbara-faison/support

  continue reading

1472 tập

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