Uh-oh, you're staying with the family for the holidays, trying to sleep in a house of cousins, sibs and in-laws.
You like being with your family...
just not sleeping there.
A motel won't work (too far, too expensive, too offensive).
But you barely slept at all last time, with the noise, the heat, the pets, and staying up late.
How do you get some rest this year so you don't go bananas? To make the nights more soothing, focus on your body's needs.
Bring supportive props that create the environment for rest.
Then play with relaxing into flexibility.
Your flexibility allows you to roll with (or sleep through) the punches of interruptions and worry.
Let's start with focusing on your body and props to make your nights more restful.
1.
Sound: White noise (that wshhhhhhh sound of a fan) masks the interruptions of yells, TV, and telephones.
Use a fan, heater, CD of ocean waves, or a white noise machine.
2.
Light: Darkness signals your pineal gland to produce the restful hormone melatonin.
If the room's not dark enough, use an eye mask to block the light.
Try the ones made from fleece, they're more comfortable than the satiny ones from the drugstore.
Bring a night light so you won't have to turn on lights when you go to the bathroom.
3.
Bed: Even Goldilocks had to find the right bed for comfort.
Pack your own pillow.
If you're destined to sleep on a sleep sofa, indulge in a foldable support board, or put the mattress on the floor.
4.
Privacy: You'll rest better if know you won't be interrupted.
Lock the door if possible, put a Do Not Disturb sign out (even little kids are impressed by words), or use little door wedges to make the door harder to open.
5.
Pets: If cat hair tickles your nose or dander makes you sneeze, borrow a vacuum and keep the door closed.
For serious allergies, you may need a motel after all.
6.
Evening Ritual: Take some time before bed to make a soothing "dusk" for yourself.
Turn off the overhead light and read by a lamp before you fall asleep.
If you have company in your room, use a book light.
7.
Heat: Some like it hot, some like it cold, and Goldilocks like it just right.
Find out ahead of time if you can open a window or need to bring a hot water bottle so you'll be comfortable.
8.
Night nest: Your tools of support are your Night Nest, a cocoon of items that help you keep the nights restful.
Aside from a sound machine or eye mask, make sure you have some water and tissues by your bed, so you don't have to stumble through the house at 3 a.
m.
looking for them.
9.
Circadian rhythm: Your inner circadian rhythm helps you sleep and wake at certain times.
Pay attention to your rhythm (feeling sleepy), even if you miss the last hand of poker at 1 a.
m.
It will help you have better nights and days.
Flexibility helps, too.
The first tack is to focus on your body.
1.
Exhale all the air out of your lungs--go for emptying the little bronchioles.
Your body will naturally inhale a deeper breath.
2.
Where do you feel tension in your body? If you feel it in your shoulders, open your chest by resting on your back, with a pillow arranged along your spine.
3.
Use a twist to release your body, or if you feel tension in your pelvis or jaw.
Move gently so your shoulders and head turn one way and your knees and pelvis turn the other.
Breathe.
Breathe again.
Then reverse.
The second tack is to acknowledge and change your mind.
When you're stressed in the middle of the night, remind yourself that you can rest--or return to sleep--even though your not in your familiar home.
If being awakened triggers the feeling that "no one cares about me" care for yourself and remember that you've been loved in some way.
Then let your mind and body settle right now.
Likely you'll fall into a relaxed state that leads you to sleep or mimics the benefits of sleep.
In the morning, you can embrace the day and celebrations.
You like being with your family...
just not sleeping there.
A motel won't work (too far, too expensive, too offensive).
But you barely slept at all last time, with the noise, the heat, the pets, and staying up late.
How do you get some rest this year so you don't go bananas? To make the nights more soothing, focus on your body's needs.
Bring supportive props that create the environment for rest.
Then play with relaxing into flexibility.
Your flexibility allows you to roll with (or sleep through) the punches of interruptions and worry.
Let's start with focusing on your body and props to make your nights more restful.
1.
Sound: White noise (that wshhhhhhh sound of a fan) masks the interruptions of yells, TV, and telephones.
Use a fan, heater, CD of ocean waves, or a white noise machine.
2.
Light: Darkness signals your pineal gland to produce the restful hormone melatonin.
If the room's not dark enough, use an eye mask to block the light.
Try the ones made from fleece, they're more comfortable than the satiny ones from the drugstore.
Bring a night light so you won't have to turn on lights when you go to the bathroom.
3.
Bed: Even Goldilocks had to find the right bed for comfort.
Pack your own pillow.
If you're destined to sleep on a sleep sofa, indulge in a foldable support board, or put the mattress on the floor.
4.
Privacy: You'll rest better if know you won't be interrupted.
Lock the door if possible, put a Do Not Disturb sign out (even little kids are impressed by words), or use little door wedges to make the door harder to open.
5.
Pets: If cat hair tickles your nose or dander makes you sneeze, borrow a vacuum and keep the door closed.
For serious allergies, you may need a motel after all.
6.
Evening Ritual: Take some time before bed to make a soothing "dusk" for yourself.
Turn off the overhead light and read by a lamp before you fall asleep.
If you have company in your room, use a book light.
7.
Heat: Some like it hot, some like it cold, and Goldilocks like it just right.
Find out ahead of time if you can open a window or need to bring a hot water bottle so you'll be comfortable.
8.
Night nest: Your tools of support are your Night Nest, a cocoon of items that help you keep the nights restful.
Aside from a sound machine or eye mask, make sure you have some water and tissues by your bed, so you don't have to stumble through the house at 3 a.
m.
looking for them.
9.
Circadian rhythm: Your inner circadian rhythm helps you sleep and wake at certain times.
Pay attention to your rhythm (feeling sleepy), even if you miss the last hand of poker at 1 a.
m.
It will help you have better nights and days.
Flexibility helps, too.
The first tack is to focus on your body.
1.
Exhale all the air out of your lungs--go for emptying the little bronchioles.
Your body will naturally inhale a deeper breath.
2.
Where do you feel tension in your body? If you feel it in your shoulders, open your chest by resting on your back, with a pillow arranged along your spine.
3.
Use a twist to release your body, or if you feel tension in your pelvis or jaw.
Move gently so your shoulders and head turn one way and your knees and pelvis turn the other.
Breathe.
Breathe again.
Then reverse.
The second tack is to acknowledge and change your mind.
When you're stressed in the middle of the night, remind yourself that you can rest--or return to sleep--even though your not in your familiar home.
If being awakened triggers the feeling that "no one cares about me" care for yourself and remember that you've been loved in some way.
Then let your mind and body settle right now.
Likely you'll fall into a relaxed state that leads you to sleep or mimics the benefits of sleep.
In the morning, you can embrace the day and celebrations.
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