Nurturing Rest, Sufficient Sleep is Self-Care

Self-care is often perceived as a luxury and not a necessity. When we think of "self-care" we think of pampering, salons, shopping, etc. We simply think of the aesthetic of self-care. In reality, self-care is much more real. Did you remember to eat? Did you sleep enough? Have you moved enough today? Do you have balance in your life? Self-care is not glamorous, fun, or cute. 

Without proper self-care, you will experience burnout.

I am currently on a self-care journey. I am using Maslow's Hierarchy of needs as my guide. Maslow's Hierarchy of Needs is a psychological theory that organizes human needs into a pyramid. Maslow's Hierarchy of Needs argues that a higher level of needs can only be fulfilled once lower-level needs are met. The foundation of the pyramid consists of physiological needs.

Physiological needs:

• Regular Exercise

• Sufficient Sleep

• Nourishing Meals

• Work-Life Balance

I am currently working on the foundation of my needs. One thing I find myself sacrificing regularly is sleep. As a nurse, I work 12+ hour shifts, I have a teenage child, a husband who lives in a different state, and all the other social demands you likely also have. 

Sleep empowers us to face each day revitalized and resilient.

When we sleep our bodies repair and rejuvenate, and we wake up feeling refreshed and energized. Getting enough sleep improves our health and well-being. When we prioritize sleep we are ready to face the demands of a busy life. 

What are the health benefits of sufficient sleep?

Improves Mood

While sleeping our bodies will relax and recover from the stressful day. If we do not get enough sleep the body will release stress hormones which will likely cause irritability the next day, or until we get enough sleep. 

Heart Health

While sleeping our heart rates slow down and blood pressure decreases, which allows the heart to rest. Inadequate sleep increases the risk of cardiovascular events including heart disease, heart attacks, and heart failure.

Improved Brain Function

Getting too little sleep causes you to have difficulty focusing and retaining new information. 

Restores Immune System

When we are sleeping our bodies fight infection and inflammation with proteins, antibodies, and immune cells. 

Helps Maintain a healthy weight

Adequate sleep can help control appetite, not getting enough sleep can disrupt the hormones that control your appetite. 

When we get sufficient sleep, we are giving our bodies the care and attention they need by allowing our body and mind to rest and rejuvenate. 

How to get enough sleep?

Establish a consistent sleep schedule

Every day, yes, every day wake up and go to bed at the same time. I know we all love to sleep in on Saturday morning. It's time to stop! It affects your sleep schedule for the rest of the week. 

Create a calming bedtime routine

I cannot tell you what is "calming" to you. Every night you should have a routine, brushing your teeth, removing make-up, taking a warm bath, journaling, or reading a book. The options are endless, but the most important thing is it relaxes you, and you stay consistent. 

Optimize your sleep environment

This is another one I can't tell you exactly, we are all different. But creating the environment you sleep the best is what is important. Making the room dark, adjusting the temperature to your optimal temperature, and cleaning up your room are just some ideas. 

Limit screen time before bed

All screens emit blue light, which prohibits our bodies from producing the sleep hormone, melatonin, and makes it difficult to sleep. So yes, turn off the screens, ALL screens.

Exercise during the day

Exercise during the day can help improve the quality of sleep. Regular exercise decreases stress, and increases overall tiredness It is important to avoid extreme exercise close to bedtime, because it can have the opposite effect and make it harder to fall asleep. 

Prioritizing sleep is extremely important for our overall health and well-being. When we get enough quality sleep, our mood and brain function improves, our immune system restores, hormones regulate, and our whole body can rejuvenate. 

We get better quality sleep when we establish a consistent bedtime routine, with a calming and relaxing environment. 

It is time to prioritize ourselves, and our body's needs. It is okey to go to bed at a reasonable hour. It is okey to allow your body to rest and rejuvenate. It is okey to say "I am important, too!"

It is OKEY!

Move to Thrive, Nurturing Your Body With Exercise

Why do we feel guilty when we finally take care of ourselves? When taking care of ourselves we become a better version of ourselves. So why don't we do it more often? I have a theory! For some reason, we feel like everyone and everything around us needs to be taken care of first, and say "I will be ok, as long as you are ok!" When doing this we stretch ourselves so thin, that there is nothing left for us to fill our cup with. 

I am currently on a self-care journey, exploring how I can be a better person for myself and the ones I love. I am tired of feeling like I have given everything I possibly can, and feeling drained and not enough.

 

While on my self-care journey, I am using Maslow's Hierarchy of needs as a guide. Maslow's Hierarchy of Needs is a psychological theory that states the lowest level of the Hierarchy, which is the physiological needs of a person must be met before higher needs can be met. I am currently focusing on my physiological needs. 

Physiological needs:

• Regular Exercise
• Sufficient Sleep
• Nourishing Meals
• Work-Life Balance

We are going to be exploring the benefits of physical activity and how we can incorporate it into our busy schedules.

 Why is physical activity important?

Exercise is not just about sculpting a toned body 

Benefits of Regular Exercise for Self-Care	How to Incorporate Regular Exercise
•    Promotes physical well-being     •    Boosts mental and emotional health     •    Strengthens cardiovascular system     •    Enhances immune system     •    Reduces stress levels	•    Schedule dedicated workout time     •    Engage in activities we enjoy     •    Find a workout buddy or fitness community     •    Mix up the types of exercises     •    Start with achievable goals

Exercise is an important part of self-care that will nurture the body, mind, and spirit. 

Physical Health:

Exercising strengthens muscles, improves cardiovascular health, and enhances overall physical fitness. Exercise can reduce the risk of chronic disease including high blood pressure, heart disease, diabetes, and obesity. 

Emotional Well-Being:

Exercise does not only benefit the body, it also benefits our minds. Physical activity makes the body release endorphins, a chemical in the body that makes you "feel good". Regular exercise promotes a positive outlook on life.

Brain Health:

Regular exercise not only benefits your physical health but also has a positive impact on your brain's cognitive function. Exercise can boost your memory and protect against cognitive decline.

Tips for getting more movement in your day

Find Activities You Enjoy: 

Exercise can bring you joy and fulfillment, try different physical activities, such as walking, running, cycling, dancing, yoga, or swimming, to find something enjoyable. Choosing activities you enjoy will make it feel like you are not exercising. 

Make Movement a Habit: 

It's important to maintain consistency to get the most out of exercise. You should carve out specific time for physical activity every day, it can be a morning walk, a lunchtime workout, or an evening yoga session. Make exercise a non-negotiable part of your daily routine, just like brushing your teeth.

Incorporate Movement into Your Day: 

If you're not able to dedicate 30 minutes a day to exercise, find opportunities to sneak in a bit of extra movement. Instead of the elevator, take the stairs, if you're able to walk or bike to work, or while at your desk get up and walk around for 5 minutes hourly. With extra movement, you will experience a lot of the health benefits. 

Listen to Your Body: 

Listen to your body and honor its limits. Start with light exercise and gradually increase the intensity and duration of your exercises as your fitness level improves so will your endurance. Pay attention to how different exercises make your body feel and adjust them accordingly. Remember, resting and recovering from your workouts is just as important as the workout you do. Listening to your body is self-care.

Taking care of ourselves should be a top priority. 

When we focus on our physiological needs like getting sufficient sleep, eating nourishing foods, keeping a healthy work-life balance, and being physically active, we can improve our overall well-being. 

There are some pretty amazing benefits of adding regular physical activity to our daily routine. By moving more our bodies will be more fit, moods improved, a stronger heart and immune system, and reduced stress. 

Always listen to your body and make sure you don't push yourself too hard. Moving more every day will be caring for yourself, when you care for yourself, you become a better you. 

So, lace up your sneakers, dance to the rhythm of your heart, and let movement be your medicine for a well-lived life. 

Nurturing Your Body, A Guide to Physiological Self-Care

Life can be overwhelming sometimes, don't you think? Too often we sacrifice our well-being for our families, careers, and friends. I think we all know the solution, self-care. Self-care starts with taking care of our basic needs first. 

I am on a self-care journey, trying to be the best me! I am hoping by sharing with you, you will be inspired, and it will force me to be consistent. 

Maslow's Hierarchy of Needs argues that we must meet the most basic human needs before we can fulfill more difficult needs. I am going to be using Maslow's Hierarchy of Needs as a guide on this self-care adventure.  The first step will be focusing on my physiological needs, the most basic needs of being a human. 

Maslow's Hierarchy of Needs

The Importance of Physiological Needs in Self-Care

When it comes to self-care, addressing our physiological needs is vital for our well-being. These needs are the foundation for human survival and help maintain a balanced life. When we prioritize regular exercise, sufficient sleep, nourishing meals, and a healthy work-life balance, we nurture our bodies.

Regular Exercise

Regular exercise not only strengthens our physical health but also improves our mental and emotional well-being. Engaging in activities such as walking, jogging, or yoga stimulates the release of endorphins, which are natural mood boosters. Exercise also helps us manage stress, improves sleep quality, and increases energy levels.

Sufficient Sleep

Adequate sleep is another fundamental aspect of self-care. Our bodies need rest to repair and recharge. Getting enough sleep promotes better cognitive function, mood regulation, and immune system function. Lack of sleep can lead to fatigue, difficulty concentrating, increased stress, and weakened immunity.

Nourishing Meals

Nourishing meals are essential for fulfilling our physiological needs. Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins provides us with the necessary nutrients to function optimally. Proper nutrition not only supports our physical health but also impacts our mood, and cognitive abilities.

Work-Life Balance

In our fast-paced world, it's easy to prioritize work over personal life, resulting in burnout and neglecting our physical and emotional needs. Striking a balance between work and leisure activities allows us to recharge, reduce stress, and foster meaningful connections with loved ones

Physiological Need	How does it help?
Regular Exercise	Strengthens physical health  Improves mental and emotional well-being  Manages stress levels  Enhances sleep quality
Sufficient Sleep	Promotes cognitive function  Regulates mood  Boosts immune system  Reduces fatigue and stress
Nourishing Meals	Provides essential nutrients  Affects mood and cognitive abilities  Supports physical health
Healthy Work-Life Balance	Reduces burnout  Fosters meaningful connections  Supports overall well-being

By recognizing and addressing our physiological needs, we can create a solid self-care routine that supports our overall well-being. Join me on my self-care journey, let's prioritize regular exercise, sufficient sleep, nourishing meals, and a healthy work-life balance to manifest a healthier, happier, and more fulfilling life.

How can self-care enhance our overall well-being?

Self-care practices are essential for nurturing our physical, mental, and emotional well-being. By taking time to prioritize our needs and recharge, we can improve our overall quality of life, boost our energy levels, and reduce stress.

What is Maslow's Hierarchy of Needs?

Maslow's Hierarchy of Needs is a theory that explains human motivation and fulfillment. It proposes that there are five levels of needs: physiological, safety, love and belonging, esteem, and self-actualization. These needs are arranged in a pyramid, with physiological needs forming the foundation of the hierarchy.

What are physiological needs?

Physiological needs are the basic requirements for human survival. These include food, water, shelter, warmth, and sleep. Addressing physiological needs is crucial for maintaining physical health and well-being.

How can regular exercise contribute to self-care?

Regular exercise is a powerful form of self-care. It not only benefits physical health by improving cardiovascular fitness, strength, and flexibility, but also has positive effects on mental and emotional well-being. Exercise can reduce stress, boost mood, increase energy levels, and improve sleep quality.

Why is sufficient sleep important for self-care?

Sufficient sleep is crucial for overall well-being and effective self-care. It allows the body to rest and rejuvenate, promoting physical and mental health. Quality sleep improves cognitive function, boosts mood, enhances immune function, and supports optimal performance in daily activities.

How can we prioritize nourishing meals in our busy lives?

Prioritizing nourishing meals in our busy lives is essential for self-care. planning and preparing meals in advance, making healthy eating choices and practicing mindful eating can help us nourish our bodies even amid a hectic schedule.