December 2021
Sleep Well… and Wake Up to Life!
By Kendra Fried
The secular new year can bring about the desire to improve, try something new, or practice better self – care. In the Mussar tradition, the character trait of enthusiasm/zerizut can be used to support our intentions. Enthusiasm can be measured on a spectrum, like the one below (americanmussar.com) Many of us have languished on one side, or anxiously tried to keep busy on the other, while coping with the effects of the pandemic.
As we enter the year of 2022, some of us have enthusiasm and great hopes of returning to a sense of “normal” again. Others may be trying to emerge into daily life with trust and renewed energy, only to find we are still feeling worn out and uneasy about what the future holds. Whatever you are feeling during this time, it is valid. It is common to be exhausted from the mental, physical, and emotional roller coaster we have all been on for almost two years. Our resilience for daily life activities and stressors may be low as a result. In order to welcome in 2022 with enthusiasm, we can build our resilience through SLEEP!
Sleep plays a monumental role in building and supporting our health and wellbeing, so we have curated a few resources for you to check out according to your interests and concerns. We hope you will find some new ideas or remember some old practices that need to be revisited, in order to get the much-deserved rest and recovery that you need.
Sleep and Covid 19 Pandemic
Sleep is critical to physical health and effective functioning of the immune system. It is also a key promoter of emotional wellness and mental health, helping to combat stress, depression, and anxiety. Whether you have had sleeping problems before COVID-19 or if they have only come on recently, there are concrete steps that you can take to improve your sleep during this global pandemic. Visit the link below for guidance:
https://www.sleepfoundation.org/sleep-guidelines-covid-19-isolation
General Sleep Support and Resources
Your behaviors during the day, and especially before bedtime, can have a major impact on your sleep. They can promote healthy sleep or contribute to sleeplessness.
Your daily routines – what you eat and drink, the medications you take, how you schedule your days and how you choose to spend your evenings – can significantly impact your quality of sleep. Even a few slight adjustments can, in some cases, mean the difference between sound sleep and a restless night.
The term “sleep hygiene” refers to a series of healthy sleep habits that can improve your ability to fall asleep and stay asleep. These habits can help improve your sleep health. When people struggle with insomnia, sleep hygiene is an important part of cognitive behavioral therapy (CBT), the most effective long-term treatment for people with chronic insomnia. CBT for insomnia can help you address the thoughts and behaviors that prevent you from sleeping well. It also includes techniques for stress reduction, relaxation, and sleep schedule management.
For a good, thorough resource on improving your sleep, visit this site:
https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
Sleep Disorders
Common sleep disorders like insomnia, restless legs syndrome, narcolepsy and sleep apnea can affect every aspect of your life including your safety, relationships, school and work performance, thinking, mental health, weight, and the development of diabetes and heart disease. Not getting enough quality sleep can negatively impact your quality of life. For more information on specific sleep disorders and treatment visit this link:
https://my.clevelandclinic.org/health/articles/11429-common-sleep-disorders
Gentle Movement and Breath Practice
In addition to these articles, we have included a link to a short Neshamah Yoga & Wellness video, which includes gentle accessible movement, breathing, and guided meditation to support a deep and restful sleep. May we enter 2022 together, with strength, courage, and resilience. Chazak Chazak, v’nitchazeik.
Click here for the new video on the Temple Isaiah YouTube Neshamah Yoga playlist! Bedtime Mindful Movement and Breathing with Kendra Fried of https://neshamahyogawellness.com/