How Are You Sleeping?
Nonprofit executives have a lot on their minds and the world on their shoulders. Thinking about ourselves is pretty low priority. I know, I know… self care and blah blah blah. I don’t want a bubble bath (I get bored), and I already get my nails and hair done pretty regularly. I hate getting massages; eww, don’t touch me, I’m overstimulated already. I don’t even get pedicures that often anymore because that means I would have to shave my legs that day.
If you’ve been feeling drained, unfocused, overwhelmed, or stuck, ask yourself how you’re sleeping. So many issues come down to this. And it’s so obvious; of course better sleep = better me.
But we just don’t do it. We still get caught up on a project until 3 a.m. (you’re being productive, right?). We still ‘unwind’ by binging Netflix when our mind gets too full. We still scroll on our phone all night long. We lay there and think, ‘Okay, I’ve got four hours. I can do that. I’ve done it before. Ten more minutes won’t hurt.’ And the next morning you are hating yourself for NEEDING to win that Royal Match level.
Just because the world needs you focused and amazing, I’ve put together a few tips to inspire you into getting a full night of zzz’s on the regular:
Establish a nighttime routine that is ideal for your life. Maybe your kids are in bed by 8 p.m. How do you want to use that time before you tuck yourself in? If you’re a list person, write down all the options that sound cool right now, and for every mood. This eliminates decision fatigue and still gives you choices so you don’t feel too rigid and can indulge in what you feel in the moment.
Engage in some light and calming exercise an hour or so before bed. You could go for a walk, practice your best version of yoga, or just do some stretching.
Don’t take your phone to bed! If you must have it in your room with you, leave it on a dresser out of reach. Encourage this by stationing your power cord there. Be intentional about it by creating a phone basket (something that looks empty and sad when your phone is not filling it). Have a hard cut-off time to separate yourself from your devices, and stick to it.
Try to go to bed and get up at the same time every day, even weekends. I used to have a system with my husband where he got up with the kids half the week, and I did the other half (that sounds fair, right?); this way the other one could sleep in (our kids are young and wake up at the darker crack of dawn pretty consistently). This created sleep cycle chaos for me. I feel so much better when the rhythm is set. And on the weekends I can nap!
Don’t fall asleep after work, not even for a cat nap (unless you get off at noon, or you can sneak a nap in on your lunch break). If exhaustion hits you when you walk in the door, try to distract yourself with an activity you enjoy and wakes you up. Put on some peppy music or call your sister for some juicy gossip. Probably don’t do what I do and indulge in a sugar free Red Bull at 3 p.m. so I have some energy for the kids after five.
Consider vibing down your bedroom. Get rid of those clutter piles, add a statement piece like a cool new piece of art or a unique nightstand, bring in candles and moody lighting, add flowers, maybe even paint the walls. Program your bedroom Alexa to start your nighttime meditation app, play your current audiobook/podcast, or she can sing you soothing songs for an hour (remember, no phone!).
Limit alcohol before bed. Even though we think that cozy glass of red wine is calming, the sugar keeps the sandman away. But don’t deprive yourself; sub it out with a relaxing non-alcoholic alternative (there are so many options these days), or make tea cool again. Go to your favorite cafe that sells loose tea and buy a bag. Inspire yourself by getting one of those cool tea infusers or strainers. Experiment with your favorite herbs (I really like a rose petal and hibiscus tea mix). Our health foods store lets you make your own, so I get creative. Add a little local honey, and you’ll have a new craving before bed.
If your mind won’t stop racing and you have to get your thoughts out, do some journaling. There are some really cool intention or gratitude journals out there.
Kick your routine off by treating yourself to some soft new jammies. Why not dress for the occasion? Boxer shorts and an old t-shirt are not that inspiring.
I usually encourage a well-thought-out reward system for achieving goals, but for this one, you will feel the reward every day when you wake up.
So in case you need the reminder, or permission to give yourself the gift of mental revitalization, I’m giving it now. Make your plan to get yourself that idyllic eight hours tonight… and tomorrow and this weekend and next week.
See, we can do self-care!
