2020 Hometown Heroes

Page 238 2020 Hometown HEROES Magazine LINCOLN DAILY NEWS May 14, 2020 Low tech environment. Do your best not to have electronics in the bedroom. Many studies are confirming that EMFs (electromagnetic fields) can cause havoc on our melatonin production, which helps regulate our sleep-wake cycles. Spend the last 15-30 minutes before going to bed calming your body and mind down. Try reading something inspiring, meditate, journal, take a hot bath, practice gentle yoga or prayer. Limit your engagement in adrenaline producing activities or thoughts that stimulate your senses prior to bed. Practice autogenic training, a simple but powerful tool for stress reduction and self regulation. How to Do an Autogenics Session First, sit or lie down in a comfortable position someplace where you won’t be disturbed. Uncross your legs and relax your arms at your sides. Take a few slow, deep breaths then say to yourself the following statements slowly. Repeat each 3 to 6 times. Visualize experiencing each sensation as you proceed. Follow this sample autogenics training script: 1. My arms are heavy. My left arm is heavy. My right arm is heavy. Both of my arms are heavy. 2. My legs are heavy. My left leg is heavy. My right leg is heavy. Both of my legs are heavy. 3. My arms are warm. My left arm is warm. My right arm is warm. Both of my arms are warm. 4. My legs are warm. My left leg is warm. My right leg is warm. Both of my legs are warm. 5. My heartbeat is calm and regular. 6. My breathing is calm and regular. 7. My abdomen is warm. 8. My forehead is cool. When you are done, take a few deep breaths and slowly open your eyes. [Marcia Cook]