Wellness Challenge #3- Sleep and Eat schedule
This week’s challenge starts with one very powerful core belief: Focus on actions, not outcomes. The truth is, no one can control what happens next. And that gives many of us a feeling of uncertainty that causes stress and anxiety. But by focusing your attention on small daily actions, you can move forward even in the face of uncertainty. And in turn, that reduces stress and anxiety.
Many of us have gotten off track. Spend this week returning to the sleeping and eating schedule you had prior to all this craziness.
This means putting yourself to bed instead of binge watching another Netflix series or becoming hyper-focused on social media. Resist the urge to open up the pantry or fridge every time you walk by it. Instead pour a glass of water, drink that slowly, and leave the kitchen!
So what does this look like?
Sleep: · Go to bed AND wake up at the same time you did last month. Set your alarm, get out of bed and get dressed- sweats optional. · At night, turn off the TV, computer or phone at least 30 minutes before you intend to go to sleep. The bluelight from screens suppresses the production of melatonin- your sleep hormone. · On the weekends do what you would normally do on any given weekend. Eat: · Try to eat at the same times you did before you were stuck home. · Portion your meals: If you packed a lunch to work, don’t eat more then you normally would. Pack a lunch and leave it in the fridge. · Three meals a day with 1- 2 snacks. · If you weren’t active you won’t need as much food as if you worked out. Pay attention to your hunger cues. · Protein at breakfast is key as well as limiting alcohol at night. · Nourish your body with fruits and vegetables. Have cut up veggies in your fridge and apples and oranges on your counter.