Have You Tried Counting Sheep?

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By Janice Sioui

Director of Wellness

We’ve all been there; tossing and turning, desperately trying to fall asleep or get back to sleep while brewing or stewing about something we can’t change.  So what have you tried?  My husband swears by his pillow, my daughter her fan…are there regular behaviors you can adopt to get the most out of your zzzs?

Sleep eludes so many of us; no matter our age, occupation, or gender. When we’re younger, we are told to count sheep, but what do when we’re older?  Stress is the biggest culprit, and we feed it.  With our attraction to screens–social media, gaming, texts and tweets, our body doesn’t know when to stop, until we tell it to.  Not good at that?  Here’s a few tips to try rewiring your brain:

  • Go to bed when you first feel tired, not when your show is over. Find your window.
  • Put your phone on the charger in another room and no screen time 30-60 minutes before bed.
  • Watch the spicy, fatty foods before bed and cut the stimulants after noon.
  • Make your bedroom a sanctuary for sleep; dark, cool and quiet.
  • Maintain hydration. Chronic dehydration is disruptive to your body’s natural rhythms.
  • Try getting into a habit of stretching out at night to bring less stress to bed.
  • Reduce anxiety by journaling to close out the day w/gratitude, mindfully meditating, or writing out tomorrow list to get it off your mind.
  • Practice self-awareness around why you might be struggling and keep a log to see what is working.

Sleep deprivation is linked to a myriad of issues, including cloudy thinking and reasoning, weakened immune system, weight gain, and high blood pressure. It will also affect your level of cranky–people who don’t sleep enough are prone to depression and anxiety.

Our clients find the most life-changing new strategy to improve sleep is in mindfulness; what part of your body is physically tense, what are your dreams about, where are the biggest stresses in your life.  Find a partner to support your efforts. Much like exercise, paying attention to sleep and talking through what works will add more to your bottom line than money ever could.

A Participation Trophy that Matters

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Bashing participation trophies has become a time-honored tradition. It allegedly leads to entitlement and hides our kids and future generations from the harsh realities of the real world.

Full disclosure: I am a parent of three children and a long-time coach with 15 years of experience in various sports while raising my kids.  The idea of participation trophies was unfathomable to me… until now.

At MindsetGo, we proudly present participation trophies that carry a unique and prestigious significance. These trophies are given to kids who aspire to be heard–those who have the courage to speak up or are working toward building their confidence and self-esteem to eventually do so.

Kids have so much to offer and contribute. Educators, parents, and coaches should focus on fostering a safe and comfortable environment where kids can respectfully express themselves without fear of reprisal.

Think about your experiences in school at any level. Was there ever a time when you thought about raising your hand and opted not to? What about when you were sitting among your peers at work and being judged? What factors led to your decision to keep to yourself?

Students who don’t participate in the classroom may have multiple reasons for doing so. These can include fear of embarrassment, self-doubt, or concern about criticism. Some students may be shy, while others might simply be actively listening. However, the consequences of not participating can adversely impact and limit opportunities for social interactions and fulfilling relationships in college and beyond.

Regardless of the reason, a child’s inability to participate or speak up in classroom discussions, projects, or group activities can lead to unfair assumptions about a child’s confidence, personality, or social skills. An unwillingness to participate can also affect their performance in school if teachers factor in class participation or if kids aren’t considered for leadership opportunities on teams, clubs, or jobs.

When I train professionals or kids who lack the confidence to speak up and express their ideas and thoughts, I encourage them when they are experiencing self-doubt to simply ask themselves: “What is the best thing that can happen by asking, the worst thing by not asking, and does the best outweigh the worst?”

This decision-making strategy builds self-esteem through a growth mindset and is an example of a tool that empowers kids to communicate with confidence.

Participation trophies in sports may shield kids from harsh life realities like failure and disappointment, but participation trophies for expressing yourself and having a growth mindset should be encouraged and celebrated.

The challenge is not to avoid those realities but to overcome them.

 

Enjoy this post? Contact us at MindsetGo to empower your leaders and teams to build confidence, develop skills, and shift mindsets and habits for lasting change.  Receive helpful tips on communication, leadership, and other topics by subscribing here.

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