There’s a real science to sleep, and I’ve seen fascinating studies on the subject as well as apps that can track the user’s sleeping habits. I find that I get my best rest by winding down at bedtime with a few simple rituals.
First, I treat my bedroom like a sanctuary by keeping it clean and uncluttered to promote serenity and calm. However, the way in which you outfit your bedroom is personal for everyone. I love to wake up and watch the news, so I have a television, but some people like keeping technology out of the bedroom altogether. For busy people, a great tip is to charge your cell phone in a different room when you go to bed and allow yourself to truly disconnect.
One of my favorite ways to wind down at bedtime is with a cup of Natural Calm by Natural Vitality (it contains both calcium and magnesium, which is good for women). Before settling into bed, I make sure that my bedroom is cool (between 68 and 70 degrees is said to be optimal). I also dot a few drops of lavender essential oils on my wrists, rub my hands together and touch them to my temples and behind my ear before finally laying down.
In a study they have revealed 10 tips to help you get better sleep at night. I wanted to share these with you as well:
1. Create a routine
Create a pre-bed time routine that you commit to every night. Slow your brain down by reading, taking a hot bath or shower, or do your nightly hygiene routine, such as brushing your teeth.
2. Don’t eat before bed
Eating or drinking right before bed can make it much harder to fall sleep because your body is involved in another process—digestion.
3. Consider doing a relaxing yoga flow or some breath work to slow your brain
A few poses that you can incorporate into your bedtime routine are: Child’s Pose for grounding, Forward Folds for lower stress levels, Plow Pose for cooling, Viparita Karani to bring the blood back down to your heart, Spinal Twists to aid in digestion and toxin removal, and the Pranayama (breathing technique) of Surya Bhedana.
4. Take a look at the amount of light in your room
Cover any sources of light in your room that are at or above eye level. Light can disrupt REM sleep.
5. How much caffeine do you intake throughout the day?
Look at not only coffee, but also the caffeine in supplements and medications–you may be surprised at what you find.
6. Check your bed
Make sure that the space from your waist to your hip crease is supported and the space from your shoulder to your upper neck is supported for side sleeping; it is the most natural alignment for the body.
7. Were you physically active throughout the day?
A workout a day can keep the sleep clinic away. Keeping your body physically active with a workout can help you sleep better at night.
8. Limit your TV and Phone Time
Try to put down your phone and shut off the TV at least one or two hours before sleeping.
9. Give Essential Oils A Try
Still feel wired from the day? Give essential oils a try. The vibration of certain plant-based substances can have a cooling effect on the body, which the body associates with sleep.
10. Wake Up At The Same Time Daily
Set your alarm for one time every day and don’t hit the snooze button. Eventually you wont need your alarm at all because your internal time clock will be set.
All in all, the better you sleep, the more balanced your body is. A more balanced body leads to a happier, more energetic day.