Wellbeing starts with the simplest things – and right up there in top three is sleep, which clears away waste products in your body and restores brain functioning. Typical hygiene factor – you only pay attention to it when it’s not working fine – yet you can totally repurpose it into an epicurean phenomenon or a subject for daily gratitude.
There are tons of advice, do’s & don’ts concerning sleeping, but ultimately it all boils down to two things:
the ability to fall asleep in the first place
the ability to sleep some more if you wake up during the night
Rooted in biology, there are some basic stuff you cannot do without – here’s the absolute list of controllable elements you ought to pay attention to:
Ultimately, if you find yourself lying in bed, uncapable to fall into the blissful sleep, you need to take the right actions. Here they are:
Timing matters; it’s entirely in your control to go to sleep at the same time each day and to do the math of how many hours of sleep you need, and this is the single biggest gift you can make to yourself.
Lightis critical; you may not like (and certainly don’t need) a complete dark environment, so a sleeping mask it not necessarily “it”, but restricting your sleep space to a steady, dim, away-from-your-eyes light is essential. One tiny interesting element – checking the time, including by keeping an illuminated clock in the bedroom, is a really bad idea not only because of the light’s impact, but because
Temperature: a cooler environment – some 1-2 degrees below the normal daily temperature, and ideally around 20 Celsius induces sleep and helps it’s quality because it eases up the work the body has to do in order to regulate its temperature during the night.
Digestion counts: you don’t want a full stomach, triggering acid reflux (inherently triggered when gravity is no longer helping) and bowl movements that will wake you up; you also don’t want to keep waking up 3 am due to low sugar blood resulting from not having anything in your stomach either, so make sure you snack 250 – 300 calories before going to bed.
Mental stimulants – coffee (half life is 5 hours!) / digital devices / sports done too late in the day / exaggerating with power naps will help your productivity but will ruin your wellbeing in the long run.
Three routines that need to become a second nature when you get into bet and until the set waking up time:
clear your mind for a short while: give yourself some 15-20 minutes of quiet wakefulness instead of anxiously battling mental agitation; if this does not work, get out of bed (which must remain a place of relaxation in your body memory, not a place of frustration!) and move to another spot in your available space, engaging in reading or listening to music until you feel like dozing off again…
play the sleep cycles: it’s pretty normal to wake up every 90-120 minutes, when a new sleep cycle starts…which basically means that the first reaction you should have when you wake up should be to relax into a new cycle; no action is the best action, and this includes not wondering what time it is!
Easier said than done, right?
I love baby-steps…how about you just picked one improvement and acted on it right now?
Like many other socially-induced diseases, perfectionism is hurting individuals at the doubtful benefit of others. This says it all:
“Perfectionism is not a quest for the best. It is a pursuit for the worst in ourselves; the part that tells us nothing we do will ever be good enough – that we should try harder.” – Julia Cameron
The mindset is “I am what I do. If I don’t get it done perfectly, who am I?”. It’s an all-or-nothing game that ultimately takes a toll on people’s health, and on the road to that end, it cruelly diminishes the quality of life. As in all other such instances, nobody can “get” other people “cured”…but is there anything we can actually do to help the self-inflicted ones potentially step out of this sooner rather than the later?
Knowing that perfectionism is directly linked to external validation, interpreted as identity validation by the perfectionism-inflicted colleague, it stroke me today that every time we use “perfect”, “as expected from you” or any other external validation of identity we reinforce this sick behavior 😦
So how about going for a bit of WOW and reinforcing “best-effort” instead?
By asking the right things / setting realistic goals. By asking for experiments and pushing people towards “let’s see how that goes”. By giving short deadlines for getting bite-sized things done.
By readjusting the rules and completely letting go of fancy, corporate, useless areas of “excellence” that add little value to the business.
By constantly offering perspective, drawing perfectionists towards the big picture, and recognizing the best effort instead of the perfect end result. Until they can do it to themselves.