WINTER WELLNESS TIPS"In the depth of winter, I finally learned that within me there lay an invincible summer.” Albert Camus During Winter months when most animals rest or hibernate it's not unusual to feel the blues, have bouts of low energy or suffer from SAD (seasonal affective disorder).
Finding simple paths to transition through this season skilfully is crucial for our wellbeing. We can conserve our energy well by getting the deep rest and sleep required then energising our mind and body with uplifting exercise routines, replenishing with fresh air, maintaining a good diet with seasonal nutrition. This all helps build a strong immune response and keep bugs and viruses at bay plus giving you the much needed support during what can be, a challenging season. Are you getting enough sleep?“In a recent study, researchers at King’s College, London show that more than half the UK population has struggled with sleep during the lockdown.” BBC June 2020 
Take a 5 MINUTE RELAXATION SPACE If you are new to mindfulness relaxation try this short audio ... lie back and enjoy! |
SELF CARE FOR WINTER WELLNESSMaintain a daily routine. Get up and go to bed at the same time. This will help to reset your internal body clock (Circadian Rhythm)
Be asleep by 11pm. Allows for the heart rate to slow down Start the day with 10-15 minutes of gentle exercise or a breathing practice Eat seasonally. A plant based diet will aid digestion. Try to eat more leafy greens, kale, beets, carrots, citrus fruits, and warming spices such as ginger, cardamom and cinnamon. Rest more; meditation/yoga nidra; yoga asana; pranayama; early nights; IT-free time. Proper rest will rejuvenate your mind and body Pepper your day with 5-10 minutes of mindful activities; a brisk walk at lunchtime; regular breaks; rehydrate with water; maintain a positive mind-set Listen to your body: If you are tired, have low energy tune in to your mood. These symptoms are body messengers calling you to wake up and pay attention. Don’t wait until you are exhausted or ill before you take action. We spend approximately one third of our lives asleep, yet many of us struggle to get the rest we need on a regular basis. According to The National Institute of Health, roughly 30 percent of the population suffer with sleep disruption.
If you suffer with insomnia, restlessness, broken night’s then you already know the havoc it can create with your sense of wellbeing. Left unchecked, sleep deprivation can lead to depression, increased stress levels, feelings of anxiety, even premature aging and ill health. By putting simple steps into practice it is possible to create new sustainable habits. I'm sharing my own tried and tested methods here and hope you find them as effective and sustainable as I have ... Sleep well and stay well! Brita x |
Tips to sweeten your slumber ...Create your perfect bedroom space
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Go tech-free in your bedroom (leave computer, phone and gadgets in another room at night, preferably turned off). This is my number one piece of advice and a good starting point. I hear of so many people who sleep with phones by the bed and wake in the night to check email or Twitter - it's no wonder they don't rest! So, put them away and also, stay off IT at least an hour or so before turning in - earlier if possible.
Choose your decor, find the colours and fabrics that enhance your mood and give you a sense of well being and rest. Hues of green, soft or deep blue tones combined with neutral colours are especially calming. It's so important to love the room you sleep in, so have a good look around and see how you can improve the environment and ambience. |
Use pillows that support your head well for your neck and head to relax - memory foam pillows are great to use.
Candlelight and soft lighting create ambiance - I love the Himalayan salt candles and electric lamps as they produce a beautiful natural glow.
Refresh your bedding, use essential oils or other natural fragrances to keep the air clean and always ventilate your bedroom at night - remember you have to breathe this air all night.
Remove any items that activate the brain whether that's books, work papers, stimulus; the more clutter you can remove, the better you will sleep.
Candlelight and soft lighting create ambiance - I love the Himalayan salt candles and electric lamps as they produce a beautiful natural glow.
Refresh your bedding, use essential oils or other natural fragrances to keep the air clean and always ventilate your bedroom at night - remember you have to breathe this air all night.
Remove any items that activate the brain whether that's books, work papers, stimulus; the more clutter you can remove, the better you will sleep.
Pre-sleep activity
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Put yourself first... prepare for bed with awareness and you are more likely to sleep better. Use a step-by-step approach;
Get ready for bed earlier than usual to give your brain the message that your body is slowing down and getting ready to rest. Take a warm bath or shower, do some yoga or simple stretches to unwind from the day and let the tensions go. Cover your eyes with an eye mask, lavender bag or if you don't have either then small flannel or piece of silk will do. Breathe in for 4 counts and out for 8 counts. Let your thoughts slow down, be aware of your body and notice where you hold tightness, tension and stress. Breathe into these tight places and let it go, sink deeply and relax. Stay vigilant about watching late night films or TV programmes that create strong emotions or contain violence or just those which may upset your equilibrium. Watching late night news may disrupt the body's natural balance and affect how well you sleep. Our brain and body pick up on these emotional disturbances and of course this may plague your dreams or even cause nightmares. Gentle recreational activities will positively enhance your mood and set the scene for a good night's rest. |
BREATHE WELL Take a moment in your day to stop and breathe. In this breathing gap take 3 deep rounds, breathing deeply into your abdomen and breathing out fully. Breathing well improves digestion and energy levels. To find out more about how breathing exercises can affect your wellbeing, please get in touch with Brita. |
Diet and nutritionEat simply. It takes about 3 hours to digest your evening meal, so try to eat foods that are easy to digest so your system can relax. Remember: your organs also want to relax at night,
Refrain from drinking caffeine, excess alcohol, sugary products or acid fruit after 6pm, Drink plenty of water during the day to keep your body hydrated (6-8 glasses are recommended) Leafy greens, oily fish, green salads, foods rich in Vitamin B, and almonds are all good foods for aiding sleep, Calming herbs such as camomile, vervain, fennel and liquorice will aid sleep - drink a cup of herbal tea before bed Lavender essential oil: add 2-3 drops onto your pillow to help sedate your thoughts. |
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