Latest / The Bridges and Beacons Podcast / Get Your Best Sleep Episode 2: Cultivate Your Sacred Sleep Space

Transcript

Get Your Best Sleep Episode 2: Cultivate Your Sacred Sleep Space · The Bridges and Beacons Podcast

• 0:38
  SPEAKER_00: Hello, hello, hello, and welcome to another episode of the Mystic Nerd Squad Podcast.
• 0:44
  SPEAKER_00: I'm your host, Kelly Meyerson, and if you've never been here with me before, hello and welcome.
• 0:50
  SPEAKER_00: I'm so happy to have you here.
• 0:52
  SPEAKER_00: We are in the middle of a nice series that I've created to help you tackle your sleep.
• 1:00
  SPEAKER_00: If you've listened to the podcast before and you haven't caught the first episode in the series, it just kind of gives us an overview.
• 1:07
  SPEAKER_00: I'm going to be breaking it down into three particular areas that impact your sleep, and they are environment, mindset, and habits.
• 1:16
  SPEAKER_00: So this episode, we're going to target your sleep space.
• 1:21
  SPEAKER_00: And I've called it cultivate your sacred sleep space because I really believe that we can create an environment in which we feel so calm and so serene and so happy and safe and comfortable that we can lull ourselves right to some great sleep.
• 1:41
  SPEAKER_00: If you would like to follow along with how to cultivate your own sleep space, I actually wrote a chapter about this topic specifically in the book The Ultimate Guide to Self-Healing, Volume 4, by lead author Laura DeFranco, a very good friend of mine and an amazing publisher.
• 2:04
  SPEAKER_00: So if you're interested in checking out that book in either the um ebook or getting yourself a hard copy that you can scribble your notes in, you can check in the show notes and you can find where you can get this book available on Amazon, of course.
• 2:26
  SPEAKER_00: So that's a great way to follow along.
• 2:28
  SPEAKER_00: And if you send me an email, I'm also willing to share a very special handout that I have on decluttering and clearing your sleep space.
• 2:40
  SPEAKER_00: So if you're someone who is struggling with environment right now and maybe you jumped right into this episode, I want to tell you from my own personal experience that it is possible to change the way that you live in your bedroom.
• 2:58
  SPEAKER_00: So if you're looking around your bedroom right now, or you left it this morning and you closed the door so you didn't have to look at it all day, fear not.
• 3:07
  SPEAKER_00: This too, you can change and improve.
• 3:10
  SPEAKER_00: We can change our brains, we can change our spaces.
• 3:13
  SPEAKER_00: Um, and all it takes is some step-by-step approaches, which I'm going to share with you today.
• 3:21
  SPEAKER_00: So if you think about your sleep environment, and I shared a little bit about this in the first episode, it really encompasses the physical environment, the space in which you sleep, um, and all of the things that you can notice with your senses.
• 3:38
  SPEAKER_00: What do you see?
• 3:39
  SPEAKER_00: What do you hear?
• 3:40
  SPEAKER_00: What do you feel?
• 3:41
  SPEAKER_00: What do you smell?
• 3:43
  SPEAKER_00: So if you have a bedroom that is full of clutter, um, maybe you have a lot of stuff on your nightstand, or there are many, many baskets of unfolded laundry projects.
• 3:58
  SPEAKER_00: You've left maybe too much stuff shoved under your bed, maybe your closet and your drawers are all disorganized.
• 4:07
  SPEAKER_00: That mess and clutter is going to affect your mind, which affects your ability to fall asleep.
• 4:13
  SPEAKER_00: So, targeting those areas can be tremendously helpful.
• 4:18
  SPEAKER_00: So, the first thing I recommend is just taking some time to envision what you want your bedroom to look like.
• 4:27
  SPEAKER_00: You can go ahead online and Google, you know, beautiful bedroom or five-star hotel.
• 4:34
  SPEAKER_00: Think about what that looks like.
• 4:36
  SPEAKER_00: So typically you go to a five-star hotel, you open the door, there's no clutter on the floor, there's beautiful, comfortable bedding, you can make it dark, you can adjust the temperature, the tops of the furniture are sparse.
• 4:50
  SPEAKER_00: So, mimicking that in your own space, what you can do is really pair back.
• 4:57
  SPEAKER_00: So, I like to tell people: if you're on this journey to overhaul your bedroom, it doesn't have to involve a lot of money.
• 5:06
  SPEAKER_00: It can, certainly, you can go crazy if that makes you happy and brings joy in your life.
• 5:11
  SPEAKER_00: But it can also just be about taking things out and paring down.
• 5:16
  SPEAKER_00: So take the laundry out of your bedroom.
• 5:19
  SPEAKER_00: If those baskets aren't complete by the end of the day, leave them in the living room or someplace else so they're not in your sleep space.
• 5:27
  SPEAKER_00: Clear that dresser, put those dishes back in the kitchen.
• 5:32
  SPEAKER_00: I can remember when I was um first a new parent and my bedroom was a hot mess.
• 5:41
  SPEAKER_00: I had at least three to five empty glasses, my nightstand from drinking water overnight.
• 5:48
  SPEAKER_00: You know, breastfeeding moms understand that the like crazy thirst that you have in the middle of the night.
• 5:55
  SPEAKER_00: So you need to have your glasses and all the baskets of laundry and various stages of done and undone.
• 6:03
  SPEAKER_00: And it just made me avoid bedtime.
• 6:06
  SPEAKER_00: And we want to try and cut out that sleep procrastination.
• 6:10
  SPEAKER_00: So just taking some time to clean and declutter can be tremendously helpful.
• 6:15
  SPEAKER_00: I have a guide, like I said, a PDF that can help you, and I'm happy to share that.
• 6:19
  SPEAKER_00: Just send me an email and I'll send you a copy.
• 6:22
  SPEAKER_00: The other practice that I put into place once I got my bedroom into a really good state is making my bed on a daily basis.
• 6:30
  SPEAKER_00: And sometimes that's just as simple as pulling my covers up to the top.
• 6:35
  SPEAKER_00: It does not have to be fancy.
• 6:36
  SPEAKER_00: It does not have to involve 25 throw pillows, unless, of course, that brings you joy, in which case, have at it.
• 6:44
  SPEAKER_00: Um, and just looking around the room and asking myself the question before I leave the room, what does not belong here?
• 6:51
  SPEAKER_00: You know?
• 6:52
  SPEAKER_00: So, oh, my glass is still on my nightstand.
• 6:55
  SPEAKER_00: Let me bring that down and stick it right in the dishwasher.
• 6:57
  SPEAKER_00: Or, oh, I have some dirty clothes on the floor.
• 7:00
  SPEAKER_00: Let me just put those in the hamper before I leave the room.
• 7:04
  SPEAKER_00: And just every time I go into my bedroom and every time I'm leaving, I look to grab something to put it where it's supposed to be.
• 7:11
  SPEAKER_00: Um, and actually, this can translate to other areas of your home.
• 7:16
  SPEAKER_00: And if you are a parent, it's a great practice to put into place for your kids too.
• 7:21
  SPEAKER_00: Um, and if once they learn these practices, it's really great as a parent not to be the only one who's participating in the tending and tidying.
• 7:32
  SPEAKER_00: So you may also want to think about what other things would you like to add to your bedroom?
• 7:38
  SPEAKER_00: Maybe you want to get some um shades that are gonna block out some of the light.
• 7:46
  SPEAKER_00: Um, one of the other things, and this is where people start to be like, okay, Kelly, you had me until get the technology out of the bedroom, but getting the technology out of your bedroom, not having a screen in there, really using your bedroom as a respite and a quiet place to go at the end of the day, not a place where there's going to be a lot of stimulation with screens and TV.
• 8:09
  SPEAKER_00: Um, if you're someone who doesn't like to have your phone that far away from you, you can certainly plug it in across the room from you.
• 8:17
  SPEAKER_00: I highly recommend not keeping that phone on your nightstand because you're more likely to want to scroll.
• 8:24
  SPEAKER_00: Um, and as I've experienced, if your light, if the light comes on on your cell phone while you're sleeping, that can wake you up if you're in a nice deep sleep.
• 8:34
  SPEAKER_00: So taking away anything that's gonna disrupt or cause any additional light into your eyes while you're sleeping is super helpful.
• 8:42
  SPEAKER_00: You want your room to be dark, a little bit cold, as I said in the other episode, your body temperature has to drop a couple degrees in order to fall asleep.
• 8:52
  SPEAKER_00: So making it cooler, darker, more comfortable, and cozy is gonna create a sleep environment that you need.
• 9:00
  SPEAKER_00: So if all of that being said, you still feel a little overwhelmed and uncertain, I want you to head down to the show notes.
• 9:09
  SPEAKER_00: You can always schedule through Calendly a 15-minute sleep check with me.
• 9:15
  SPEAKER_00: And basically, you tell me how you're doing with your sleep, where your challenges are, and I'm more than happy to point you in the right direction of where to get started and that quick, easy first step so you're not feeling so overwhelmed.
• 9:29
  SPEAKER_00: I hope you've picked up some good tips, and I look forward to talking to you next time when we tackle our mindset.
• 9:38
  SPEAKER_00: Have a good one, everyone, and get some great sleep tonight.
• 9:41
  SPEAKER_00: Bye now.