Sleep Better in 2016

We’ve entered the new year, made our resolutions, and gotten back into a routine after the holidays.  How are your self-care routines going?  More specifically, how are you sleeping?

Here are a few things to consider that may help to improve your sleep in 2016.

-Are your bed and your bedroom comfortable?  Do you walk in and instantly associate the room with feelings of peacefulness?  If not, consider things like the temperature of the room and blankets, the lighting, the noise level, and what you use the room for.  Try to pick a couple of things to make changes and invest in your sleep space.  If you find that your bedroom is a multipurpose space (such as for watching television, doing work, or eating), consider moving these activities to another room or at least another piece of furniture other than the bed.

-Do you have a hard time turning off your “to do” list or worries at nighttime?  Try taking 5-10 minutes to think through, or even write down, your tasks and worries.  Do this before you even get ready for bed so that you have a buffer between your “worry time” and your sleep time.

-How do you prepare for bed?  I’m not just talking about brushing your teeth.  Think about what you do to wind down from the business of the day.  If you don’t have a pre-bedtime routine, try one out!  Take 20-30 minutes before bed to engage in something that is relaxing but won’t put you to sleep (you want to save that for when you get into bed).  This pre-bedtime routine could include stretching, reading, taking a bath, or another calming activity.

As always, don’t hesitate to call Johanna with questions or to schedule an appointment at (585)406-3012 if you’d like to explore this topic more.

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Tips for Managing Stress During the Holidays

The holidays can be a stressful time.  As you begin your holiday shopping, party-planning, cooking, and socializing, keep in mind these 5 tips from my latest blog on the Huffington Post!

http://www.huffingtonpost.com/johanna-bond/5-strategies-to-manage-holiday-stress_b_8708732.html

Upcoming workshops: Wellness Through the Holidays

Wellness Through the Holidays: A workshop on self-care
 
Join Johanna Bond, LMHC, NCC, for a workshop on managing stress and improving personal wellness during the holiday season.  Johanna will cover topics such as improving sleep, addressing emotional stress and negative thinking, and turning off the “to do” list in order to be present for the holidays.
Take an hour and a half to learn these strategies and give yourself the gift of self-care!
Dates and times:
Thursday, November 12th from 5:30-7:00pm
OR
Thursday, December 10th from 5:30-7:00pm*
Cost: $20
Location: 721 Ridge Road, Webster NY 14580
To sign up: stop by or call (585)406-3012
*NOTE: Space is limited for each workshop.  Please inquire for further details.

 

Insomnia talk 6/4/15

When you don’t sleep well, it can impact everything about your next day.  Johanna Bond, LMHC, NCC, will present on insomnia and provide an overview of sleep hygiene suggestions for better sleep.  She will also discuss services she offers in her private practice using cognitive-behavioral therapy techniques to improve insomnia.

When: Thursday, 6/4/15 at 7pm

Where: 721 Ridge Road, Webster NY 14580

How to sign up: Call Goshorn Wellness at (585)671-0934 to pre-register.  There is no cost to attend this event.