Sleep and Stress: Techniques to Unwind and Promote Relaxation
In our fast-paced world, stress has become an all-too-familiar companion. It can creep into our lives and disrupt our sleep, leaving us feeling tired and overwhelmed. Fortunately, there are effective techniques to help us unwind and promote relaxation, paving the way for a restful slumber. Here are a few tips to consider:
1️⃣ Bedtime routine: Create a consistent routine with calming activities like reading, bathing, or gentle stretches. Avoid electronic devices due to their interference with sleep hormones.
2️⃣ Deep breathing & meditation: Practice slow, deep breaths in a quiet space with closed eyes. Start with a few minutes of meditation daily and increase gradually.
3️⃣ Physical activity: Engage in enjoyable exercise like walking, yoga, or sports. Aim for 30 minutes of moderate-intensity activity most days.
4️⃣ Sleep-friendly environment: Keep your bedroom cool, dark, and quiet. Use comfortable bedding, a supportive mattress, and remove stressors like work-related items or electronics.
5️⃣ Relaxation techniques: Try progressive muscle relaxation, aromatherapy, soothing music, or gentle yoga poses. Release tension and prepare for a peaceful sleep.
Remember, it takes time to find what works best for you. Be patient and kind to yourself. By prioritizing relaxation and incorporating these techniques, you can reduce stress, unwind, and wake up refreshed.
Sweet dreams! ✨
The Influence of the Whānau - Day 9
In a small Māori pā (village) nestled beside a flowing river, a young boy named Rangi lived with his whānau. Rangi was curious and adventurous, always exploring the ngahere (forest) and listening to the stories of his kaumātua (elders). The kaumātua would often remind him, “He waka eke noa”—we are all in this together, and our actions affect the collective.
Rangi's best friend, Manu, was a clever boy but sometimes made poor choices. Manu had recently begun spending time with a group of older boys from another pā who were known for their reckless behavior. They would waste kai (food), leave rubbish in the ngahere, and even disturb the sacred awa (river) by throwing stones at eels.
One day, Manu invited Rangi to join the group, saying, “Come on, Rangi! They’re fun, and they won’t hurt anyone. We’re just having a good time!” Unsure, Rangi agreed, feeling pressure to fit in.
The group’s leader, Matiu, proposed a game: they would sneak into the kaumātua's kumara patch at night and take some for a "feast." Rangi hesitated. He remembered the kaumātua saying how much work went into growing the kumara, with karakia (prayers) and care for the soil. But he stayed silent, feeling outnumbered.
That night, the group raided the garden. As they laughed and ate the stolen kumara by the fire, Rangi felt uneasy. He realized that this was not who he wanted to be. When he saw Manu’s joy in impressing Matiu, Rangi felt torn but remained quiet.
The next morning, the kaumātua discovered the missing kumara and the trampled garden. They called the entire pā together, expressing sadness, not anger. “Our ancestors teach us that the whenua (land) provides for all of us, but only if we treat it with respect,” said one elder. “When we harm the whenua, we harm ourselves.”
Rangi’s heart sank. That evening, he confessed to the kaumātua and his whānau, explaining everything. To his surprise, they did not scold him harshly. Instead, they said, “He tangata tītoki, he tangata rākau—a person is like a tree; they grow straight when supported by others. You must choose companions who uphold the values of your whānau and whenua.”
Rangi decided to distance himself from Manu’s new group and instead spent time with those who respected the land and upheld the teachings of their ancestors. Over time, he encouraged Manu to rejoin him, and together they worked to rebuild the kumara patch, learning from the kaumātua.
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Moral
This story highlights the importance of right company and like-mindedness. It shows that no one is inherently bad, but the influence of others and the situations we choose can lead us astray. Surrounding ourselves with those who uphold values like respect, care, and collective well-being ensures a life of balance and harmony.
Ka mua, ka muri — by learning from the past, we can walk into the future.
Poll: When should the tree go up? 🎄
From what we've heard, some Christmas trees are already being assembled and decorated.
What are your thoughts on the best time to get your Christmas tree up?
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4.7% Second half of November
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43.5% 1st December
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17.6% A week before Christmas
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33.1% Whenever you wish
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1.1% Other - I'll share below
Today’s Riddle – Can You Outsmart Your Neighbours?
First you eat me, then you get eaten. What am I?
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