Hello my friends,
Dr.
Nefi here.
Just want to do a quick guide to winding down at the end of the night.
It's the end of the day.
What's done is done.
Unread text messages,
Emails,
Social media,
Etc.
You don't have to clear everything out.
When we're no longer here,
Those boxes are going to be full.
And I know that sounds extreme,
But don't feel so pressured to check all the boxes.
Do what you can,
When you can,
With what you have.
We often take so much on that we always bring yesterday into today.
Let it all go.
10% of 10 things doesn't equal 100.
If you're anxious,
Nervous,
Or if you just have a highly driven mind,
Or even just super motivated,
Get in the habit of writing down what you've accomplished throughout the day,
Cross it off,
And that gives your mind this mental checklist dopamine hit that you've accomplished something.
And some of us need that.
I'm one of those people.
But you have to let go to let your mind,
Body,
And nervous system fully relaxed.
If you deal with anticipatory anxiety,
Or nervousness,
Or stress,
Write down your goals for tomorrow so you don't have to think yet about it at night.
Take a couple of minutes to do some breath work laying down on your back.
You can do box breathing.
You can just sit there and pray if that's your thing.
You can meditate as things come up in your mind.
Let them go and learn to observe them,
Not absorb them.
And there's different things you can do,
Whether it's exercising every single day,
Whether it's HIIT,
High intensity running,
Or just simply walking 15 to 20 minutes.
Last thing,
Every morning try your best to get out and get some sunlight.
Not through the window,
Just open your eyes,
No sunglasses on,
And look at the direct sun.
What that does is start a clock for 12 to 14 hours later for your body to produce melatonin.
And so if you're not doing that,
That's part of the reason why you're also not able to get rest and wake up because your circadian rhythm is not right.
I challenge you for the next seven days to get that morning sunlight 10 or 15 minutes.
If it's cloudy,
Maybe 20 minutes.
Of course,
Wear your sunscreen.
You can take a hot bath every day if you're able.
You can take a warm shower.
You can use different type of essential oils to enhance for aromatherapy.
But ultimately,
Tailor your day.
Get in a routine that at night you let everything go,
You have peace,
And you can slip into a wonderful slumber.
I wish you rest,
Relaxation,
And peace more so than anything.
