Welcome to Day 5!
We will be discussing more activities that allow you to spend time in your PSNS - rest and sleep.

Rest:
Our culture pushes us to be on the go all of our waking moments. This creates too much time in our sympathetic nervous system - creates an imbalance. This does not allow our body to heal.  We need time to balance with the PSNS
 
PSNS: When our body is not exerting cortisol, we are relaxed, and our blood is shunted to the GI system, detoxing systems, cell healing, and more.  
 
Action:  Pick times in the day, week and month to get into the PSNS.
This is needed for good health, now and in the future.  
If you have any chronic issues, it is even more important. 
  • Do not compare yourself to others - and how much rest time they do or don’t need!
  • Figure out time throughout the day you will take a few minutes to rest.
  • Figure out a half day or day a week you will have nothing on your schedule.  
  • Talk to your family about self-care and the reason for rest/relaxation.  
  • Don’t feel guilty!  It is for your health.  You are NOT doing nothing. 
 
Sleep:
Find the time to get 7-9 hours of sleep.
Maintain a schedule as best as you can - even on weekends.  
Check for OSA if needed. 

Here are a few tips to get you sleeping better:​
  1. Make sleep a priority!  7-9 hours a night.
  2. Move your body in the day.
  3. Decrease caffeine (1-2/day early in the day).  Limit alcohol.
  4. Manage stress (cortisol at night will make it difficult to fall asleep)
  5. You should have a relaxing sleep environment: Cool, dark, no artificial lights to wake you, keep your phone off or away from the bed.
  6. Do not eat large amounts before bed, especially carbs.  If you tend to wake at 3 am - you may have hypoglycemia.  Eat a fat or protein before bed (small amount).
  7. Turn wifi routers off and phone to airplane mode.
  8. Try to have bedtime between 9-10pm if possible.
  9. Have a relaxing wind down bedtime routine.  Bath, tea, reading, relaxing, prayer or meditation, grateful journaling.
  10. Supplements if needed:  Magnesium, valerian, L-theanine, lemon balm, blends like relax max or sleep aide, CBD without THC.  
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