Welcome to week 5 of 100 Days of Self-care this week we will focus on rest. Rest is something we take for granted. It plays a critical role in our physical and mental health. Without the right amount of sleep, we begin to see impairments in our immune system which creates a domino effect in other parts of the body. Many of us are dealing with inadequate rest or sleep deprivation which in turn impairs our decision making and increases stress hormones in the body.
This week we will explore different techniques on the path to quality rest. Our goal is to develop our nighttime routine, so every day you will be given something new to try.
We are excited to have Organic India as this week's sponsor. All participants will receive their Tulsi Sleep blend. Click here to add it to your cart and Use code “TULSISLEEP” for a free box of tea (you are only responsible for tax and shipping). In addition, participants will be eligible for Organic India's special giveaway. Three winners will be chosen to receive the following: a Tulsi mala, Tulsi Sleep supplements, tumbler, and sari pouch.
100 Days of Self-care Rest Giveaway
(The giveaway runs August 31-September 7, 2020 11:59 E.S.T)
To enter the giveaway do the following:
- Follow: @organicindiausa and @yesbabyilikeitraw
- Tag 2 friends under the post
- Post your rest journey all week use TAG:
- Hashtag: #100daysofself #soffyourchest #tulsisleep
- Sponsors: @organicindiausa and @yesbabyilikeitraw
- Bonus Reshare the announcement on Instagram
Assess: Don’t change anything about your nightly routine. Just take note of your habits. What do you do right before you go to bed? How long do you sleep? How do you feel when you wake up? Do you wake up with an alarm or naturally? Where do you fall asleep? What time of day do you fall asleep? Do you have dreams? Can you recall your dreams? What is working for you? What can you improve? Write down your response in your journal. Post some of what you have uncovered in our group or as a post for the contest.
Schedule: “Proper planning and preparation prevents poor performance.” Stephen Keague
In order to get a good night's rest, we need to establish a routine. It is recommended that you prepare for bed between 30-60 minutes before the time you actually want to fall asleep. We want to get between 7-9 hours of sleep. Based on that time frame take into account what time you want to wake and now you have the time you want to start winding down.
Tonight you will:
- Put your technology away an hour before going to bed. Technology is stimulating and provides an obstacle to you falling asleep. Consider placing your phone in another room and if you use it as an alarm consider switching it out with an actual alarm clock.
- Use the yoga flow below to allow you to transition. As soon as you are done turn off the television or remove whatever viewing device you used to view it from the bedroom.
Sip: In order to sleep many of us consume aids, some of which can be harmful to our bodies. Here are some teas, and recipes you can take an hour or two before you go to bed that will allow you to unwind and find deep sleep.
- Teas:
- Herbs
- Chamomile
- Valerian Root
- Lavender
- Herbal Blend
- Tulsi Sleep: Tulsi and anti-stress herbs Gotu Kola, Ashwagandha, and Shankpushpi are blended with Chamomile, Cardamom, and Peppermint for a delicious herbal infusion that soothes restlessness and facilitates nighttime relaxation. Savor before going to bed.
- Ayurveda Sleep Blend: This sleep blend is an Ayurvedic recipe that helps you get a good night's rest. Most people who I have suggested it to report sleeping very deeply.
- Ingredients
- 10-12 ounces almond milk
- ¼ tsp cardamom
- ¼ tsp nutmeg
- Directions
- Mix all the ingredients in a pot and warm. Use liquid sweeteners like honey or agave. Consume an hour before going to bed.
Decompress: Do you find it difficult to go to sleep because your mind is racing? Do you find yourself trying to solve events in your day in your dreams? Journaling can be a great way to download unresolved activities or thoughts before going to bed. Use one or more of these prompts as part of your nightly routine.
- Brain dump: Write down everything that comes to mind until you have nothing left.
- Write down your things-to-do list and goals for next day, week, etc.
- Write a list of everything you are grateful for.
- Write down your perceived obstacles.
- Write about your day. (i.e. Dear Diary)
Set the mood: How can you turn your bedroom into an oasis for rest. What is the current mood or energy of your bedroom? Your bedroom is a place for sleep, sex, and prayer. Which is why eliminating technology from the room is so critical. One of the ways that you can curate a restful space is through aromatherapy. Studies have found that aromatherapy may be a safe alternative to pharmaceutical interventions for mild sleep disturbances. Essential oils are extracted from plants in a way that retains their original properties. When you use essential oils, you gain maximum benefits of the plant because of its active botanical constituents. Below are the differnt ways you apply essential oils to your bedtime routine and the specific oils that promote rest.
Ways to Use Essential Oils
- Light aromatherapy candles are infused with essential oils.
- Add a few drops of essential oils into your air diffuser.
- Add a few drops of essential oil into a carrier oil like olive or coconut oil and massage your body, temples, or feet.
- Pour a few drops along with Epsom salt in your bath before bedtime.
Essential Oils
- Lavender
- Chamomile
- Peppermint
- Valerian
- Clary Sage
- Jasmine
- Ylang Ylang
- Bergamot
- Sandalwood
Love Down: Now it's time to love yourself down with ayurvedic self-massage better known as Abhyanga. This ayurvedic practice of oil massage improves circulation, increases vitality and longevity, energizes the system, lubricates the skin, and most importantly calms the mind. If you suffer from insomnia it is a great way to help you fall asleep. If you have limited time and you suffer from insomnia focus on massaging your feet.
Instructions: Warm the oil you will use by placing the amount you intend to use in a small glass container that you will place in a bowl of hot water. The warm oil should be massaged in the direction towards the heart. Start at the extremities and work towards the core. Use an oil that corresponds with your dosha. Take the dosha quiz and purchase the appropriate oil on Shankara. Use coupon code "raw beauty" for 15% off your purchase. This can be done in the morning or at night.
Contraindication: for women during menses.
Reflect: Repeat three or more of the activities from the week.Reflect on how your routine has changed. Were you able to maintain the routine. Did you perform better during the day? What was the most difficult part about changing your sleep routine? What were you surprised by? Do you think this is something you can maintain moving forward?
(If you are just getting started here the prompts for Week 1. Please note that you do not have to follow the prompts In the order that they are given. The prompts are a guide to help us with your self-care Journey during these 100 days.)
Use the hashtags #SoffYourChest and #100DaysofSelfcare and tag @YesBabyILikeItRaw)
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