Incorporate deep breathing or mindfulness activities right before


bedtime. To fall asleep easily, you want your body to be as relaxed as possible. Engaging in deep breathing or meditation can help you relax and let your mind turn off the day’s efforts. While lying in bed, you could do deep breathing by inhaling slowly through your nose (for a count of four seconds or longer), holding for four seconds, exhaling slowly through your mouth for four seconds, and finally holding for four seconds before inhaling again.


You can engage in mindfulness by listening to guided meditation in apps such as Calm or Mindfulness, from YouTube, or wherever you listen to podcasts. You can find meditations as short as one minute to as long as 15 or 20 minutes, as well as many lengths in between.


Engaging in relaxing activities like this can slow down your mind and help get your body ready to sleep. If you share a bed with a spouse or partner, you can use headphones to listen to a guided meditation privately; but you may be surprised to find that your partner might also benefit from this exercise and enjoy participating in it with you.


Being fully awake and engaged is not only a gift to yourself, but also a gift to your family, friends, and work partners.


TPI Turf News July/August 2023


Conclusion


Each of you deserves a full night of rest. Having a good night of sleep can help you start the day off energetically and do the work you need to do as turfgrass producers. Being fully awake and engaged is not only a gift to yourself, but also a gift to your family, friends, and work partners.


Hopefully, these tips can help you improve your sleep. If you continue to have difficulty with sleep, let your Primary Care Provider (PCP) know. Sometimes there may be a sleep condition, such as sleep apnea, that may require more intensive interventions. If worries, stress, or anxiety keep you up, review my article on page 18 in the May/June 2023 issue of Turf News for tips on managing stress.


For more detailed information on sleep, please check out the following links.


https://www.sleepfoundation.org/sleep-hygiene


https://www.mayoclinic.org/healthy-lifestyle/adult-health/ in-depth/sleep/art-20048379 https://www.apa.org/topics/sleep/why


Nabil El-Ghoroury, PhD, CAE is a seasoned clinical psychologist with over 25 years of experience in psychology and mental health. In addition, he has over 13 years of experience in organizational leadership, including a successful four-year stint as the chief executive of a $6 million association. He uses both his clinical acumen and business savvy to provide high-quality, evidence- based psychological services to executives and leaders under stress. He is authorized to provide telehealth services to individuals in over 30 states.


69


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64  |  Page 65  |  Page 66  |  Page 67  |  Page 68  |  Page 69  |  Page 70  |  Page 71  |  Page 72  |  Page 73  |  Page 74  |  Page 75  |  Page 76  |  Page 77  |  Page 78  |  Page 79  |  Page 80  |  Page 81  |  Page 82  |  Page 83  |  Page 84  |  Page 85  |  Page 86  |  Page 87  |  Page 88  |  Page 89  |  Page 90  |  Page 91  |  Page 92  |  Page 93  |  Page 94  |  Page 95  |  Page 96  |  Page 97  |  Page 98  |  Page 99  |  Page 100