8 Tips for Maintaining Your Summer Sleep Schedule

 Remember those days right after school started in the fall? It was still daylight outside but inevitably mama would call you into the house to get ready for school the next day. I remember the argument many times from my kids as they were growing up, “but mom the sun is still out”. And yes, absolutely it was but I also knew how important is was for them to get that rest so they would be at their best for the next day.

As adults we face that same challenge at times. During the summertime when the days are long and hot, everyone is out and about socializing, enjoying the outdoors and being in the moment, we’re not ready to end the fun and head home to end the day before 7pm. It can be so difficult to stay on a healthy wake-sleep routine when the sun doesn’t even set until after 8! People are out enjoying the park, going to happy hour and dancing the night away. Who wants to go home and get ready for bed?

The reality though is that there is a direct correlation between consistency of sleep, mood and anxiety. So once you get yourself regulated to a schedule that fits your life and inner clock, it is so important to honor that routine and healthy habit. Let’s talk about what you can do to set yourself up for success: 

MAINTAIN YOUR CURRENT WAKE-SLEEP ROUTINE

Having a predictable wake-sleep routine means you are intentional with your time so keep doing that! Be mindful of the commitments made to others to be out and about. We don’t have to be a super stickler regarding our time but being aware and intentional will help. Staying out one night late per week isn’t too much strain on the sleep schedule but what about 3-5 nights per week? That begins to run down the body and begins to compromise the sleep schedule!

SLEEP ETIQUETTE

The bed is only for sleeping!! We need the brain to associate when we get into bed that we’re looking to be intimate or fall asleep. That’s it! Limit the amount of time you work, read or even watch movies in your bed. Keep your space clutter free, cool and dark to provide the optimum sleep environment. Check out 7 Days to Better Sleep for more ideas.

ELECTRONICS CURFEW

Believe me I know how tempting it is to scroll on social media but learn to put the phone or tablet down so the brain can disconnect. One of my favorites is TikTok but I can definitely tell the difference in how easily I go to sleep if I follow my own suggestions! So turn off, silence and flip over those phones. Whatever it is can wait until tomorrow!

VITAMIN D

Continue taking your vitamin D3. So much research has found a direct correlation between vitamin D and sleep. It helps with the production of not only serotonin but also melatonin. The two are very interconnected for an overall feeling of health and wellness.

REDUCed OR DELAYED MELATONIN

Because the days are longer, our bodies aren’t signaled to begin creating melatonin until later in the evening which can sometimes get us off track. Even though we’re following the schedule and maintaining the routine, the body might not be cooperating because it was cued later in the circadian rhythm due to the prolonged daylight hours to produce melatonin. Don’t begin a melatonin supplement just yet but instead try some healthy food choices that will work with your body to keep your wake-sleep routine intact. Remember to be intentional!

PAY ATTENTION TO YOUR BODY

Sometimes we don’t realize we’re overextending ourselves until it begins to take a toll. If you begin to experience consistent mood swings, weight gain, memory loss or brain fog there’s a good chance you’ve taken a hit to your sleep schedule. There are additional signs your body and mind will display but you have to be paying attention. Now is a good time to reflect and get back on track.

AVOID CAFFEINE

The use of caffeine is one of the tools that many of us use to get some pep and wakeup throughout the day. If possible, avoid caffeine use about 6 hours prior to your planned bedtime. For most of us, that’s about 3 or 4pm. Be mindful of your consumption of coffee, tea, soda and chocolate. Go

LIMIT ALCOHOL

If you are one of those people who like your evening nightcap—think again! If alcohol is drank too close to bedtime, research has been shown to suppress REM sleep which is necessary for neuro waste to be released from the brain. Just like with caffeine, be mindful of when you are drinking in relationship to when you are trying to get to sleep. Try to keep any liquor consumption at least six hours before bedtime but skip if at all possible.

Final thoughts…

Nothing in life is absolute. It’s soooo important to see the gray. Remember, most things are possible in moderation. I have learned because of my own unhealthy lifestyle habits when I was younger that when moderation and intentional behaviors are absent from decision making that only the worst can happen. Chronic illness is like a ninja and creeps up on you in the night. Pay attention to what you are experiencing in your mind-body-spirit connection. Trust and believe if you’re not getting enough restorative rest that you will pay the price later in life.

As always, I’m available to talk more about this topic or any other. Don’t forget I offer a 30-minute complimentary consultation so we can figure out a game plan to keep you healthy and well. At the end of the day, sleep is one of the foundation necessities of having and maintaining an overall sense of well-being. So—be intentional with your time and get those Zzzzzs. Take care!!

wh

Bipolar Disorder and your teenager: Seven effective ways for you to empower them

Teenagers are known for being a bit moody and unstable. After all, there’s a reason that few of us would want to go back and relive our teenage years. But teens with bipolar disorder are dealing with challenges beyond those of their peers. Most parents experience something like relief when they learn their teen has been diagnosed with bipolar disorder, because it finally gives some validation to the struggles in their home. But the diagnosis is only a first step. Helping your teen manage their challenges can make life more peaceful for all of you.

How to Help Your Bipolar Teen Manage Life

1. Assemble a Good Medical Team

Your teen needs help to manage bipolar disorder. But you can’t be the one who does it all. Seek out the best medical experts you can afford. Ask for recommendations for psychiatrists, psychologists, and even dietitians. Keep the phone numbers of all your teen’s medical team in an easily-accessible place.

2. Encourage Sleep Habits

You don’t have as much control over your teenager’s sleep habits as you did when they were toddlers. But good sleep habits (what the experts call “sleep hygiene”) will help your teen to have more control over their moods and their mental health. Involve them in the decision as much as possible. Help enforce a bedtime with parental control tools that limit internet or smartphone access after a certain hour. Wake them up at the same time every morning, even on the weekends.

3. Set Some Healthy Limits

Setting limits with a bipolar teen is harder than with the average teen. You may be walking on eggshells as it is. The last thing you want to do is upset your teen and trigger an episode of extreme behavior. But you still have the right to set reasonable limits like curfews and to expect them to do chores. These responsibilities and limits will actually help your teen, even if they object.

4. Help Them Find a Support System

Having bipolar disorder is difficult for anyone. But it’s especially difficult for teens, who already face social challenges and a desire to fit in with peers. Help your teen find a support system of peers who understand the issues they face. Your teen’s psychiatrist may offer a support group or may provide a referral to one.

5. Talk to School Officials

Bipolar disorder has a major impact on daily functioning. For teens, that will show up most often at school. Your teen needs you to help advocate for them at their school. Ask to meet with a school counselor and the principal and explain the issues affecting them. Ask for specific ways the school can accommodate your child, such as allowing more time for assignments during episodes of illness. You may need to create an Individualized Education Program (IEP) with school staff, depending on the severity of your teen’s illness.

6. Encourage Artistic Expression

A lot of teens enjoy various forms of the arts. Your teen might enjoy playing music, writing poetry, or drawing anime characters in a sketchbook. It doesn’t matter what type of artistic expression they choose. Expressing feelings through art can be especially helpful for teens with bipolar disorder. Creative work can be a safe way to process overwhelming emotions.

7. Help Them Manage Medications

Most people find it difficult to have to take multiple medications each day. Teens are no exception. Medication compliance is one of the biggest challenges for people with bipolar disorder. This can be an even bigger issue for teens, who just want to fit in with their peers. Medication side effects can also be unpleasant, especially at first. Make sure that they take their medication at the same time every day to give them the best chance at stability. You may want to set reminders in their phone for the times when they need to take their meds. Having a teen with bipolar disorder can be challenging at times. But with a little bit of help, you can become their best advocate and encourage them to stay well.

Most importantly take care of yourself!! You can’t be a supportive and patient parent if you’re struggling with your own sense of well-being. Contact me and we can discuss in more detail what that looks like. Don’t forget—I offer a 30-minute complimentary consultation. Take care!

wh

Women's Mental Health

Women's mental health

Healthy Women 2018

Each year Mother's Day kicks off National Women's Health Week and what better way to celebrate than to explore Women's mental health for an overall sense of well-being and healthy lifestyle.  I talk about the Mental Health Toolbox frequently and that's because I believe in and advocate for intentional self-care. The toolbox can be a tangible kit or it can be abstract. Either way, one of the best tools we can put in that toolbox is the ability to purge our thoughts.

Getting Started

I strongly recommend developing the therapeutic habit of journalling. This can be done in many many ways that can be creative and fun as well as enlightening for an overall sense of positive well-being. To improve women's mental health as well as assist the evolutionary process, I encourage my clients to develop a routine or practice to their journalling to track progress or stagnation. Once we develop a habit we're more likely to continue using it. Here's some videos with ideas that might inspire you to get started or will help fine tune your current journalling practice.

Topic Ideas for Journalling

One of the challenges many of my clients say they have is "what do I write about"? And my answer is ANYTHING!! Anything that comes across your mind. Now for me, that's super easy but for some that can be a struggle. Here's some topic ideas that could give you a blank canvas of writing to self-discovery that's can be super therapeutic.

Bullet Journalling

One of the most fun ways to explore yourself is through bullet journalling. I'm actually working with a local small business in Kansas City who is helping me to develop a self-care journal that I will make available to my clients as well as to others who are interested in beginning the process of journalling. Take a look at this video to get some ideas on how to get started.

Women's Mental Health

As women we must be consistent with our self-care. We have to utilize tools in our toolbox and we have to continually add new tools. We have to seek out support. We have to empower other women into being the best version of who they are. We have to be patient, kind and loving to ourselves and to others. The most important thing is to get started. If you’d like to talk more about the benefit of journalling, let’s connect through my 30-minute complimentary consultation.

I know you can do this. I believe in you!

wh