Day 736: Get Your Rear In There

I know that I’ve addressed this time and time and time again… buuuuuuuuut I’m going to harp on it again because of an article I read this week that totally matched up with some of my non-scientific observations.

People: we have GOT to sleep more!

We have just got to get our rears. in. bed.

I mean, just look at this infographic from the Huffington Post! Two of their major points are connected with weight gain and eating! Obviously that’s going to get our attention, but… well, maybe it SHOULD get our attention! {Don’t worry, I have a few tips below it to help us!}

So, can we just agree to do whatever it takes to get our rears in bed tonight in time to fall asleep?

And I’m not saying get your rear in bed at bedtime… I’m saying that we need to put a system in place that gets our bodies in bed, relaxed, and

get ready for sleep before bedtime!

So, here are a few of my little “tricks” for getting my rear in there!

  1. GET UP: No one likes this one so I’m just going to get it out of the way: get your body out of bed at the same time, every day and don’t get more than 8 hours of sleep. (Okay, okay, sleep in on Saturday if you want!) If you are trying to get your body into a habit of getting to sleep at night, waking up in the morning is THE most important thing to do. It might mean a few days of dragging yourself out of bed and just muddling through the day but eventually this can really help you to get to sleep at night because… well, because you’ll be exhausted! But that exhaustion will wear off when you start falling asleep easily (or easier, at least) at night.
  2. DO THE MATH: Figure out what time you need to go to sleep (as in “lights out”) in order to get 8 hours of sleep… even if this means that you need turn the lights out at 9:30, give it a go for a few weeks and see how it makes you feel.¬†Then, plan backwards: 15-30 minutes before “lights out”, you need to be in bed with tech off. I have read the research that supports that your mind can’t “chill out” with the lights of tech in it. And that includes the phone, the laptop, the TV, etc. Now, go backwards more:. 15 minutes before being in bed you need to start getting ready for bed: brushing teeth, washing your face, PJs on, etc. If you look at the “math” this really needs to be happening 45 minutes before “lights out”.
  3. HEAT IT UP: One of my favorite tricks for helping me go to sleep is the heating pad. Lay the heating pad down so that it aligns with your spine (to clarify: so that the bottom of the heating pad is just above your rear and the top of the heating pad is on your shoulders). Put it at whatever temperature you are comfortable with and turn out the lights. The heat will relax all of your extremities and your core making it easier to drift off.
  4. COUNT DOWN: I actually learned this little trick in my high school psychology class from a video that the coach popped in one day, but I have used it time and time again! Lights out, on your back, start with your toes. Make yourself very aware of relaxing your toes (it sounds funny but give it a try) and countdown from 10 with each number relaxing your toes more. Next, move to the balls of your feet and countdown from 10, then move to the arches counting down from 10, then your heels, your ankles, calves, knees, etc. {Honestly, I don’t think I’ve ever made it to my knees before falling asleep.}
  5. THINK ABOUT BED AT 2PM: I know I’m gonna have some haters over this one, but really… if you have trouble sleeping at night, make sure that you are cutting off all caffeine by 2pm. You might have trouble even making it to bed the first few days if you have some withdrawal. For some people this can be a huge key to falling asleep easier.

I actually got into being very deliberate about going to sleep when I realized that I am one of those people that simply MUST meet with Jesus every morning before the day starts if I want to be a good person and to help me focus my mind on Him instead of food. And in order for me to meet with Jesus, I just have to get to sleep on time or I canNOT drag my rear out of bed. So, honestly… this whole sleep thing. It might just help out more than just your weight.

Okay, so there are my five (and I think I might have crammed several into number 2 up there), but I knwo that there are other tricks of the trade: let’s help each other out! What are your non-medication tricks for falling asleep at night?