Hey Guys, here is a brief reminder of a few things we touched on during our sleep well sessions on board Flotta Terminal:
Main thing to remember;
IF YOU FEEL TIRED YOU NEED TO LISTEN TO WHAT YOUR BODIES TELLING YOU, IF YOU HAVE THEM ‘BLACKOUT’ MOMENTS WHERE YOU CAN NOT REMEMBER GETTING FROM A TO B OR CAN NOT REMEMBER THE LAST FEW HOURS YOU NEED TO REST. THIS IS YOUR BRAIN TRYING TO CATCH UP ON THE EVENING REST IT DIDN’T GET AND THAT SLEEP DEBT OF 24 HOURS.
THIS IS WHEN ACCIDENTS HAPPEN LISTEN TO THIS AS A SIGN FROM YOUR BODY SAYING STOP. TAKE A MOMENT. BREATHE INTO IT AND TAKE 5 MINUTES TO YOURSELF. Follow the instructions below and any that you made a note of iv listed the top 5 further down.
The YouTube channel Purely Balanced can be found on www.purelybalanced.info on the tool bar at the top right hand side. Once you are on the PurelyBalanced YouTube go to ‘Playlist’ then ‘Sleep Well’ in here you will find Delta and Theta waves for a duration of 30 minutes or 1 hour. Perfect for your daily catch up on sleep if you had a bad night or to be used to switch off on an evening or after shift.
Remember the Delta and Theta waves help you get into a deeper sleep stage quicker. Incorporate eye masks (or something to cover your eyes, a sock will do!) and then the belly breathing , deep long breaths into that lower stomach and slowly out as if your chest is deflating.
You will also find the belly breathing, colour breathing, the body scan here – only 3 minutes each.
If you are enjoying this way of switching off check out the second playlist called ’21 Days to Tranquillity’ you don’t need to follow this for 21 days but the breathing on each day is the same as what you experienced in the session and the difference is it’s a 7 minute video so again just giving you a choice of 3 minutes , 7 minutes , 30 minutes or 1 hour. Iv created it all for you guys based around your times between shifts and breaks and lunch so you can either tune in quickly or let yourself relax into it. If you look on 21 Days to Tranquillity playlist use the breathing or meditation videos. These change further into the 21 Days so flick onto a few of them see what works better for you. The further down the list you go the more into the relaxation they take you into so check it out!
Make sure you subscribe to the channel so you can tick and list your favourites meaning they are available at your request.
(Remember this is all only my own site and channel so you wont get spam or anything just notified if I post new which will only be beneficial for you guys)
Eye masks are going to be your saviour for your switching off please use them as much as you can. To sleep or to nap or even to rest. So beneficial for you to give you something to condition your mind to say ‘its time to stop now’ the odd time you will still think and have a busy evening but we are only human, let yourself have these days if you do. We can not sleep amazing every night its not humanly possible but lets get you sleeping better more often then not and also lets focus on what to do if we do sleep bad.
We covered all angles in the Sleep Well Session so refer to your notes, or ask your mates about it if you forgot, they may have took something you never.
If you do sleep bad remember sleep debt of 24 hours and catching up the next day with a time out nap or just some breathing will help you counter act your brain deciding as and when it needs a few seconds relapse and catch up.
Top 5 Tips:
- Drinking water! Keep hydrated, feeling flat during the day: Do you have enough water in your system ALSO 1 pint on a morning SOON as you wake up!
- Salt (health permitting you can) feeling tired, drained, run down… do you have enough salt in your system especially on night shift.
- Counting Backwards. Need a quick fix, 250,249,245… just keep in mind you are meant to loose track and you are meant to drift off, just allow it the idea is it centres you and lets your brain reset a little.
- Body posture – how are you stood or sat , are you wound up tight? Open your posture , Belly breathing just giving your subconscious some breathing space so its not working on what your bodies in flight , fight or freeze for. Using this for bed also get you to sleep quicker open the posture up let your mind switch off as well as your body!
- Pillows! On your back , under your knees. On your side , between your knees , on you front no pillow at all!
The chakra colours are on another blog on this section check it out. Also checking in with them daily or each evening is a great way to help you regroup with yourself and switch off quicker.
Question and Answer available if you need me. Other then that guys you have your notes, you have the YouTube and you now have the top 5 tips we covered.
It was an absolute pleasure to meet you all and share all of this information with you. We are all different and will all take something different from the session. Feel free to show friends and family everyone can use these ideas its just the human side of us and how we can switch off easier in this mad rushed world we seem to be living in.
Kids only section coming on the website too perfect for the little ones to get them off to sleep and teach them the importance of this stuff from a young age.
Thank you for your time effort and energy and your interaction it was my absolute pleasure to meet you all!
See you again