6 Bedtime Affirmations to Help Us Get A Good Night's Sleep

Research and life experience indicates that reciting affirmations before bed can boost our sense of well-being, and help us feel calm, and able to drift off to sleep. If sleep is hard to come by and we have racing thoughts, worry, or stress overload, this post offers 6 positive affirmations to replace ineffective pre-bedtime thoughts and ideas with  positive statements and powerful phrases instead. 

Affirmations are positive statements that are recited and repeated aloud to confirm or reinforce the idea that something is already true and bountiful in our lives.

Science says saying affirmations aloud before bed is an ideal way to clear the mind. Repeating affirmations on a consistent basis helps us deal better with daily stresses of living, and reminds us to nurture ourselves, and affirm we are safe and secure. Read "The Benefits of Positive Affirmations" for more.

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6 Bedtime Affirmations to Help Us Get A Good Night's Sleep

1.  I calm my racing thoughts, by focusing on my breath, and breathe in and out mindfully.

2. I develop a nighttime routine that helps me slow down, relax, and go to bed each night with ease. I am consistent with self-care and get deep, restorative rest and sleep.

3. I am letting go of anxiety and fear about the future. In this moment, I am safe and deserve a good night's sleep.

4. My mind, body, and spirit are worthy of kindness, and each day I choose serenity; I choose peace; I choose love. 

5. I let go of striving, fixing, and analyzing. I affirm I'm able to let life unfold, and release my desire to force outcomes.

6. Relaxation and sound sleep are basic needs I give myself permission to enjoy.

Do you compose and recite affirmations before going to sleep? Why or why not?

I shared my original affirmations with you in hopes that they will resonate with you. Try your hand at writing and reciting affirmations of your own.

Please share any sleep affirmations you relate to in the comment space provided below.

What self-care practices help you maintain balance? Please explain below.

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Tip: Try to be consistent with a daily affirmation practice for at least three weeks. Then check in with yourself to note whether you feel more relaxed and/or capable of dealing with tension and stress than you did before.

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Note: This post is intended for information and educational purposes and is not given as medical advice. Consult with your healthcare providers, if you seek medical or psychological guidance. 

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Delicious Guilt Free Gluten Free Vegan Cornbread

 

There's nothing finer than munching on freshly baked homemade cornbread. Guess what? Eating it can be free of guilt and gluten. Look below to discover how easy it is to prepare and serve this treat, one with good taste, yet without refined sugar, dairy, or gluten.

 

 

Cornbread is versatile, and goes great with a piping hot bowl of Black Bean Soup. It also is the perfect side with Vegetarian Chili or other whole food plant-based stews.

 

Perhaps you prefer cornbread as a snack, when you’re craving comfort without the bloat of wheat-based bread. My recipe is simple to make and doesn't have cholesterol. An added advantage is that baking bread at home saves  bucks. 

 Nan's Exceptionally Delicious & Easy Cornbread

Prep time is approximately 15 minutes and cook time is 30 (cook time varies, and depends on your stove accuracy and elevation).

Fun to Bake

Festive

Fresh

Fabulous

Ingredients:

2 Tablespoons ground flax seeds
4 Tablespoons warm water
1 cup ground cornmeal (if you like very flaky cornmeal use coarsely ground, for more cake-like batter use finely ground cornmeal)
1 cup gluten free flour of your choosing (I like fava or chickpea flour)
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
1 1/2 cups almond milk or other nut milk
1/4 cup maple syrup
1/4 cup unsweetened apple sauce (healthy substitution for oil, and a product to make cake moist)

Optional ingredients for a sweet tasting cornbread: cinnamon, vanilla, nutmeg, and coriander. For Southwestern style: add chopped roasted poblano and /or a pinch of cayenne or red pepper flakes, and one half cup of thawed frozen corn or corn off a fresh ear of corn.

Note: I use organic ingredients when available, because organic means nutrient content is higher and product is not genetically modified, not sprayed with chemicals, and is not grown in soil that contains chemical fertilizers.

What to Do:

1. Preheat the oven to 375 degrees F.

2. Start by selecting a loaf pan (1.5 qt.-2 qt. size), or round cast iron baker's skillet and spray it with cooking spray or use a drop of olive oil on a paper towel to coat bottom and sides of pan.

3. In a medium mixing bowl, whisk together ground flax meal and water and set aside for 15 minutes. This combo acts as your binding agent. 

4. While that's setting, get a large bowl, and place corn meal, flour, baking soda, baking powder, and salt into it. Whisk ingredients together.

5. Then, get the bowl with the flax seed mixture and add milk, maple syrup, apple sauce, and any optional spices you want to add to it. Whisk to combine.

6. Pour milk mixture into flour and fold until there are no dry spots and batter is slightly lumpy.

7. Pour batter into a baking pan and put on the middle shelf of a preheated oven. Bake for approximately 30-40 minutes or until a toothpick inserted in the center comes out clean.

8. For Southwestern style savory cornbread mix in a teaspoon of any form of chopped chili pepper or chili flakes you enjoy, a cup of sweet red bell pepper, and 1/2 cup of corn kernels. Pour all ingredients into a baking pan and put on the middle shelf of a preheated oven. Bake for approximately 30-40 minutes or until a toothpick inserted in the center comes out clean.

9. If you're not eating the cornbread right then, let it cool to room temperature, and place bread in an airtight container and refrigerate. To serve as a dessert or sweet snack, eat a delectable slice of cornbread with berries or fruit spread. Serves about 3 or 4 people. 

Wishing you a hearty appetite and mouthfuls of good flavor. Serve this scrumptious cornbread for a family dinner, solo meal, snack food, or even for Thanksgiving. Just don’t forget to give thanks for this bounty. Cornbread stays fresh for 1 to 3 days at room temperature, 5 to 7 days in the refrigerator, and up to 3 months in the freezer. 

What type of cornbread do you enjoy? Sweet or savory? Please share in the comments section below.

I must admit I like them both. I like savory with soups, casseroles, stews, and chili. Sweet is neat as a snack and dessert. 

Please comment below.  If you try this recipe, please let me know how it worked for you.

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Ways to Update and Improve Autumn Routines

 

A fun way to get exercise this fall

As the seasons transition from summer to fall, we may want to dive back into working, learning, and creating with renewed energy. 

 

In fact, a change of season can motivate us to declutter and release things that no longer serve us well. This adjustment may help us clarify which goals and methods improve self-care practices, so they more closely reflect our current needs, wants, and dreams.

 

A shift from summer to autumn can spark interest in get-togethers with friends and family, checking out new recipes or fall fashions and fall colors, and ideas for home projects. The reality of shorter daylight hours, can encourage us to set priorities, and focus on those things that matter the most to us.

 

Rust, yellow, orange, brown, and forest green are popular fall colors

 

Here are practical self-care tips 

for this season of change and 

letting go

Tune into sleep routines and make necessary adjustments.

Try to sleep eight hours every night. In other words scroll less and tune off TV or electronic devices at least a half hour before getting into bed for the night.

If you have a hard time falling asleep, try listening to an audiobook, nature sounds, or sleep meditation a half-hour before bedtime to unwind.

For best sleep results, try using a sleep mask or blackout curtains, keep bedroom temperature cool, room clutter-free, and store tech appliances off and away.

 

Eat mindfully and choose seasonal and local foods to amp up health and well-being.

Prepare seasonal produce including apples, pumpkins, and squash to provide essential nutrients and support local agriculture. Read "What to Know About Seasonal Eating" from WebMD Editorial Contributors.

Recipe for Baked Apples 

Incorporate warming foods including soups, stews, and roasted dishes to help maintain body warmth and comfort during colder weather. 

Contemplate fall nutrition needs and plan to include foods that provide immune support.  Foods rich in vitamins C and D, such as citrus fruits, whole grains, and protein helps strengthen the immune system as flu season approaches.

 

Eat citrus fruit to raise natural immunity, especially in cold and flu season

Whole foods provide the vitamins and minerals we need to function at our best. On the other hand, eating lots of processed foods that are high in sugar and fat can negatively affect energy levels and overall health. 

Small, consistent actions compound into something significant over time, and refresh a lagging spirit. 

A few sit-to-stands a day, A short walk, and a balance exercise before bed doesn’t feel dramatic in the moment, but our bodies respond every single time. We need to keep showing up.

Be active and get outside. Cooling weather makes it more comfortable to walk, ride a bike, hike, or run.

Host a virtual dance party or gather together for square or line dancing.

Participate in yoga, whether it be in an Online Grounding into Gratitude Root Chakra Yoga Class with Adrienne, a home practice, or an in-person class. Read "Phenomenal Reason Yoga Enhances Health" for motivation and additional information.

Yoga is exercise that can be practiced year round

Follow a YouTube or Netflix workout video.

Read for pleasure, engage in a book club, or listen to an audiobook or podcast under the shade of a Maple Tree.

Meditate in a quiet corner of your home or get involved in a group spiritual or reflective practice.

Plan for coffee/tea breaks with friends and family, or set up virtual ones.

Get creative and let your authentic light shine

 

Build, repair, or refinish furniture or paint a bookcase an autumn color.

Craft cards, write in a gratitude  journal, or do a short creative writing exercise.

Take piano lessons, sing songs, or learn a new language.

Pen a poem, or finish a puzzle.

Forage a fall centerpiece by letting nature supply all the materials needed including autumn leaves, pine cones, evergreen sprigs, autumn fruit and nuts, pumpkins, etc.

Use foraged autumn leaves, mums, pine cones, and the like to make a colorful centerpiece 

Plan ahead to prepare for and celebrate holidays and special events that take place in the fall.

Note: I start early to simplify autumn entertaining to prevent feeling overwhelmed. A month in advance, I shop for non-perishable foods, and prepare and freeze certain fresh food dishes that would spoil if I made them too far in advance. I do this for the Jewish High Holidays of Rosh Hashanah and Yom Kipper and Thanksgiving. To reduce clutter and work, I also update decor accent pieces seasonally instead of for each holiday. 

Which self-care activities mentioned in this post or ones you have in place already are effective and which ones can you let go of as part of autumn routine clean-up? 

Please comment in the space provided below.

Want to know more about autumn self-care practices? Read "Essential Self-care Tips to Ace Autumn."

Share below about self-care practices that nurture your mind, body, or spirit. For example, some cozy activities may include lighting candles, sitting by the fire, drinking a cup of cocoa, or eating popcorn as you watch a movie at home. Perhaps self-care means going to a farm stand to pick out a pumpkin and fall-hued potted mums as a colorful welcome for all who come to your front door.  

What self-care techniques do you want to include more often this fall and beyond? Please share that too.

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