Fitness/sleep

CREATE A MOVEMENT MENU

What type of movement feels right to you?

A movement menu is a list of inspiring movement options for different fitness/energy levels and time constraints. When you have an inspiring menu of options for movement ready and in view (i.e. on your refrigerator), then you are far more likely to get moving. So, what type of movement does your body want to do today? Let the inspiration come from your body, not your head. The movement should be pleasurable, and remember—ALL movement counts! Even if it’s just 5 minutes.

Biking / Roller skating / Rollerblading / Jumping on a trampoline / Jump rope / Hula Hooping / Yoga / AcroYoga (combo of acrobatics + Thai massage + yoga) / Dance / Chopping wood / Cartwheels / Zumba / S Factor / Nia / Jogging / Hiking / Swimming / Sex / Gardening / Pilates / Walking / Skateboarding / Rock climbing / Horseback riding / Surfing / Tennis / Basketball / Soccer / Golf / Fencing / Playing tag / Frisbee / Martial arts / Stair hopping / Cleaning / Skiing / Snowboarding / Weight lifting / Jazzercise / Carrying children / Archery / TRX / Cardio Barre / Acrobatics / Circus arts

What movement would you like to add to this list? Think outside the box. What movement did you love to do as a kid? What movement would be fun to do with others? What is something you've never tried that you've always wanted to try? This is an invitation to play and have a pleasurable experience in your body while contributing to your health and aliveness!

HAVE FUN!

HOW TO SLEEP TIPS

• Practice regular sleep rhythms—go to bed and wake up at the same time each day

• No TV in the bedroom (try to keep all technology in a different room including phones)

• Create an aesthetic environment in your bedroom that encourages sleep i.e. serene, restful colors and no clutter

• Create total darkness and quiet—consider using eyeshades and earplugs

• Avoid caffeine or reduce it after noon—it may make sleep restless and worse

• Avoid alcohol—it may aid sleep but makes your sleep interrupted and of poor quality

• Get regular exposure to daylight for at least 20 minutes daily. The light from the sun enters your eyes and triggers your brain to release specific chemicals and hormones like melatonin that are vital to healthy sleep, mood, and aging

• Eat no later than two hours before bed—eating a heavy meal prior to bed will lead to a bad night's sleep and will impede the body's overnight detoxification process

• Write your worries down. During your Power Down Hour, write down what is causing your anxiety and make plans for what you can do the next day to reduce your worry. It will free up your mind and energy to move into deep and restful sleep

• Take a hot salt or aromatherapy bath. Raising your body temperature before bed helps to induce sleep. A hot bath relaxes muscles and reduces physical tension. Add 1/2 - 1 Epsom salt (magnesium sulfate) and 1/2 - 1 cup baking soda (sodium bicarbonate) to your bath for a sleep inducing effect

• Get a massage, stretch, or have good sex before bed

• Warm your tummy with a hot water bottle, which raises your core temperature

• Avoid medication that interferes with sleep. These include sedatives (used to treat insomnia, but ultimately lead to dependence and disruption of normal sleep rhythms), antihistamines, stimulants, cold meds, steroids, and headache medication containing caffeine

• Listen to relaxing music, white noise, or ocean sounds to help you sleep

NOTE: If you experience excessive sleepiness, fatigue, snoring, and have been seen to stop breathing in the middle of the night by your spouse or partner, then consider getting tested for a sleep disorder such as sleep apnea