How about creating a bedtime routine...
Sometimes we all struggle to get that nourishing good nights sleep that we all deserve.
I'd like to share some easy hints and tips with you to help you improve your sleep pattern and get that restful and restorative sleep that your mind, body and soul needs.
Here are some tips and ideas to help you establish a routine to unwind...
Switch off and stop using any digital devices at least 1hr before bed
Perhaps read a book instead. LED blue light can really impact our internal body clocks and confuse our brain into thinking its still daylight. Also too much mental stimulation before bed will set the mind racing!
Try some delicious Yoga Nidra (guided meditation)
Yoga Nidra (also known as Yogic Sleep) is amazing for supporting a good nights sleep, it is like that relaxation part at the end of a yoga class (called Savasana) but longer! It is a deep relaxation practice that can improve sleep, allowing the body to heal, turning off the stress response, increases mental focus and sets the brain on an inward journey of restfulness. Plus so much more... watch this space for my next Blog all about Yoga Nidra, but in the meantime check out this lovely piece on from a fellow Yogi here and watch out for my monthly specials here.
Clear your mind by writing your thoughts down on paper
Journaling and a 'to do list' can be ideal for this. A 'to do list' can sound counterintuitive however getting your thoughts down on paper mean they are structured for the following day and not racing around in your mind.
Avoid caffeine and alcohol
Instead make a herbal tea or hot water with lemon or just hot water. A favourite of mine is also fresh mint leaves and hot water... refreshing and soothing. Fresh mint leaves can also help with digestion and headaches.
Listen to some calming music or a sleep story
Many playlists are available on all sorts of devices and platforms including YouTube, Spotify etc. and these can be found for free. Here is a playlist I created on Spotify and enjoy listening to: Wild & Free Relaxation.
Do a few gentle stretches to release tight muscles
Some gentle movement before bed can release tense muscles and set the body ready for rest. You could try some gentle Yin poses if you wish and can find out more on an earlier blog post here, legs up the wall is a particular favourite of mine.
Write down 3 things you are grateful for
Writing down 3 things you are grateful for before bed will help create positive thoughts before sleep. It's like rewiring the brain to focus on good things in your life, whether that be people you are grateful for, or a gentle reminder of the good things that happened in your day, encouraging us to become present (not focusing on the past or the future). Positive thoughts promote happiness and will help induce those pleasant and comforting dreams.
Take a bath
A relaxing bath can really sooth the body and mind. I'd recommend lighting your favourite scented candles and adding some scented essential oils for extra deep relaxation. I really love using Tisserand products, some lovely ones can be found here.
5 minutes of breathing exercises
It's well known that breathing properly is the key to a healthy body and mind. Breathing consciously can really calm and balance the mind ensuring you sleep deeply. You can find out more on an earlier blog I wrote about breathing exercises here.
For more tips like this and to receive our upcoming newsletter detailing our NEW 'Sleep Well Course' please subscribe here on our home page.