We’ve all been there, some of us are still there… Night after night of restless sleep whether it’s due to stressors we are aware of such as school or work pressures, or stressors we are not aware of (or somewhat aware of) such as family expectations, diet change, or the accumulation of a lack of proper sleep.
There are many simple tools you can use to help you get a deeper more restful sleep, starting from the easy and free, to the somewhat affordable (but all worthwhile explorable options).
Here are some of the tools you have at hand:
- Use dim lighting around your house and room while you’re preparing for sleep.
- While lying in bed, working your way up from your feet to your neck (including your arms), flex a muscle group at a time (such as feet, then calves, then quads, etc.) for about 5 seconds each, taking a deep breath and relaxing for a moment after each one. When you’re done, you’ll have released a lot of built up tension.
- Try a different pillow if you have one accessible to you. You may not have noticed that your body is just not happy with the one you’re using right now so this is your chance to listen to that.
- Have a warm candle-light shower or bath before bed.
- Do some journalling before bed while listening to some classical music.
- Listening to gentle classical music, or picking up a great cd such as this.
- Take a 2:1 Cal-Mag supplement (natural source only) with several raw almonds and a small glass of water, about 30 minutes before bed. The calcium and magnesium together, help your muscles relax which promotes a more restful sleep.
- Drink a Chamomile herbal tea with a small amount of honey, 30-60 minutes before bed.
- This only works for some people… Try wearing a thin, comfortable pair of socks to bed.
- Don’t go to bed hungry but avoid late night heavy meals.
- If you have a pet, spend some quality chill time with your pet immediately before bed, you’ll really benefit from their good vibes.
You should now be well on your way to a better sleep which will allow you to have a sharper memory, more energy and a better attitude, to say the least. Try these, and if you have any good tips of your own, add them in as comments below!
I love that pic.
Great list… I would add that doing non-stimulating things before bed can help too. Calming the mind to a relaxed state by letting go of your thoughts from the day and deep breathing.
Other things that help me:
Reading something uplifting
Swimming or yoga before bed
Sleepytime tea
Nature sounds or chanting music
Meditation or Visualization exercises
Comment by orchidmoon — 11/13/2007 @ 10:50 pm |
Herbs can help too:
- valerian root
- kava kava
- skullcap
Pretty much any nervine or sedating herbs…
Also a number of homeopathy remedies might help depending on your circumstance. I like “coffea”.
Obviously cutting down on your caffeine in the later part of your day helps too
Comment by orchidmoon — 11/14/2007 @ 5:22 pm |
How about some don’ts:
1. Don’t have a TV in your bedroom. You’ll be suprised what you will chose to watch despite the late hour. Trust me, infomercials are NOT that exciting.
2. Don’t drink caffeine for 6 hours before you want to doze off (coke/pepsi)
3. Don’t forget to brush your teeth. I know that this one seems like “duh”, but some people skip it, even let it lapse after a night of drinking. Not only is the activity of brushing your teeth and washing your face healthy, but it’s a mental queue that it’s time for beddy-bye.
4. Don’t leave your blinds or curtains open. It may be dark now, but your body will sense the light at sunrise, and begin the gradual process of waking you up – disturbing the critical sleep cycle.
5. Don’t take your troubles to bed. Write them down on a notepad or pray (in any sense of the word).
Comment by realworldnumbers — 11/15/2007 @ 3:13 pm |
Thanks Orchidmoon and Realworldnumbers,
Your tips are essential contributions!!
Comment by pranajules — 11/15/2007 @ 4:19 pm |