The Power of Sleep

Sleep is an amazing stress reliever.  Did you know that following a regular sleep pattern restores and calms your body and can even improve your concentration, help regulate your mood and attribute to better judgement and decision making?  That’s the power of sleep.

This pandemic is stressful in part because there are many unknowns and variables that are beyond our control.  Although, it may take effort, sleep is one thing within our lives that we can take control of and doing so will have amazing benefits.

If you are not sleeping well, there are some proven strategies that are recommended by experts on the benefits of sleep.  Establishing a wind-down period before heading to bed is a first step.  This helps eliminate the stress of the day while allowing you to step away from your worries.

Other strategies include taking a warm shower or bath while using relaxing scents to help you relax.  Getting organized, learning to meditate and practicing gratitude have all been shown to improve the quality of sleep while also relieving stress.

Once a sleep routine is established, there are many benefits to getting proper rest.  Did you know that quality sleep can make your heart healthier which may prevent heart disease and stroke?  Poor sleep quality and lack of sleep have been attributed to increased blood pressure and cholesterol, both of which are known risk factors of heart attack and stroke.

If you’re struggling with weight maintenance as you shelter in place and snack more than usual, improving your sleep could be a game changer.  Of course eating sensibly and exercising regularly are a must but lack of sleep can add to your challenges.  People who sleep too little are more likely to be overweight or obese.  Lack of sleep may also impact hormone balance and cause an increased appetite.

A daytime nap is a luxury that many of us simply do not have.  However, if you can work it into your schedule, naps lower stress and improve memory and mood.

Staying mentally fit during this pandemic must be intentional.  Whether you choose journaling, letter writing or getting quality sleep, be sure that you are listening to your body and seeking professional help as needed.  Next week, I will explore the benefits of getting physically active during this difficult time.

In the meantime, please continue to support the efforts of Team Selma.  Our teachers, leaders and staff have been amazing.  From Daily Joy messages to scholar celebrations, stay tuned to our social media outlets for more as we prepare to close out our school year and keep Team Selma connected.

For more information, please reach out to me at avis.williams@selmacityschools.org.

How are you Doing?

Almost every day, and usually several times a day, someone asks me how I am doing.  I love when they ask twice with a bit of emphasis that makes it clear that they are not just making small talk but are genuinely concerned.  In some ways this has become a loaded question for me.

To truly process how I am doing, I write.  Despite my aspirations, I am not talking about a New York Times best seller but rather a journal entry and sometimes a random haiku to unpack the answer to the question - how am I doing?

Journaling has many benefits, a few of which may surprise you.  Writing as a means of self-expression is great way to improve communication skills.  It’s true that there is a strong connection between written and spoken communication.  Journaling can have a positive impact on both.

Because of the unique relationship between the hands and the brain, writing can also boost memory and comprehension.  If you ever studied by writing information down, you likely experienced the benefit of this.  Words represent ideas and the formation of letters causes the mind the compose or re-compose during journaling.

Being intentional and setting aside time to journal requires self-discipline.  This is great because discipline begets discipline.  As you perform better and are consistent in one area of your life, the habits tend to spread to other areas.  That’s why, if you’re like me, cleaning up and organizing my work space tends to help me focus and organize my thoughts thereby making me more productive.

I hope I am not being too predictable if I once again cite mindfulness as a benefit.  What better way to be self-aware and in the moment than to write about it?  Journaling is a great way to move beyond frustration and anxiety to a space of active engagement. 

Finally, and really important, journaling can help boost your mood and strengthen overall emotional health.  We could all use that.  As journaling habits are developed, these benefits become long term especially as the writer becomes more in tune with their health and their inner needs.

As you consider journaling, keep it simple.  There are a variety of thematic journals ranging from gratitude to fitness.  Some include writing prompts to get you started.  These are ideal if they meet your needs.  Or you can simply use a composition notebook or purchase a blank journal. 

Either way, there is no shortage of content as we live in unprecedented times.  Journaling will help you capture these moments as you write it out.  How are you doing?

For more information, please reach out to me at avis.williams@selmacityschools.org