Sleep Like you Mean it! Use Tools in Bed

In our fast-paced world, where numerous priorities demand our attention, it's easy to neglect time for self-rejuvenation. Successful individuals recognize the transformative power of good sleep habits. Despite the initial counter-intuitiveness of prioritizing sleep in a busy schedule, the gains in productivity, mental and emotional health, and physical energy far outweigh the time invested in developing and maintaining healthy sleep habits. In fact, investing in proper rest can complement the benefits of rolfing structural integration, improving overall body alignment and reducing tension in the fascia.

1. Addressing the Issue of Metabolism: Put Screens to Bed
   The constant influx of social media, news, and entertainment can be overwhelming. Designate a specific time, about an hour before sleep, to turn off screens. Disconnect from the outside world briefly to unwind—read, meditate, do affirmations, or journal. These activities can help create a sense of safety and readiness for sleep, which can significantly contribute to reducing chronic stress and tension in the body, facilitating better results from rolfing sessions. By taking time to disconnect, you allow your body the space to relax and recalibrate, essential for the long-term success of rolfing SI and the bodywork techniques utilized in the Ten Series.

2. Consistency is Key
   Establish a bedtime and adhere to it as closely as possible. While not everyone can embrace the "early to bed, early to rise" mantra, maintaining consistency in sleep routines reduces stress and maximizes the benefits of each sleep moment. Consistency supports overall health, helping reduce compensations in the body that could interfere with the work done during rolfing structural integration sessions. The more aligned your body becomes through consistent bodywork, the better your sleep and general wellbeing will be.

3. Avoid the Snooze Button
   Recognize that sleep occurs in distinct 90-minute cycles. Hitting snooze steals valuable time without providing the genuine rest and rejuvenation your body needs, undermining the quality of your day. Inadequate sleep can contribute to imbalances in the body, such as those often seen in clients before they start their rolfing journey. These imbalances—whether from chronic pain or tension—can be addressed and alleviated through techniques learned at the Dr. Ida P. Rolf Institute, where certified rolfers focus on restoring balance and freedom of movement to the entire body.

4. Use Props to Sleep
   If you wake up with lower back pain, consider placing a wedge or pillow under your legs for optimal support. This technique significantly reduces force and pressure on the lower back, preventing unnecessary strain on the fascia and connective tissue. The difference it makes can determine whether you experience pain when you wake up, especially in the lower leg, which is often affected by imbalances in the body's fascial network. By using props to optimize your sleep posture, you're supporting the benefits of rolfing and ensuring that your body can move more freely and without pain in the morning.

If you wake up with neck pain, try another pillow that allows your neck to stay in a neutral position. Also, use a “huggie pillow” to support your top arm. This prevents your arm from falling down, which can tug at the neck muscles and lead to compensations that cause discomfort. By becoming more aware of your body's positioning during sleep, you're aligning with the principles of body awareness taught in rolfing sessions. This attention to detail mirrors the guidance provided during rolfing sessions, where the focus is on restoring the natural curve of the back, improving the freedom of movement, and enhancing overall body alignment.In our fast-paced world, where numerous priorities demand our attention, it's easy to neglect time for self-rejuvenation. Successful individuals recognize the transformative power of good sleep habits. Despite the initial counter-intuitiveness of prioritizing sleep in a busy schedule, the gains in productivity, mental and emotional health, and physical energy far outweigh the time invested in developing and maintaining healthy sleep habits.