Sweet Dreams ? Tips for Getting a Good Night?s Sleep
During sleep, we rejuvenate both body and mind so that we can cope efficiently with the pressures that a full day brings. Healthy sleeping habits bring one closer to optimum levels of wellbeing.
? Keep a regular sleep schedule.
? If you can?t fall asleep after about 30 minutes, get up and read or sit quietly until you feel drowsy.
? Avoid caffeinated drinks for at least 6 hours before bedtime.
? Don?t take your concerns to bed. Set aside at least 10 minutes an hour or two before bedtime to reflect on the day?s activities so that you can put them into perspective.
? Eat a light snack before bedtime, but avoid sugary nibbles as they can give you an energy boost.
? Create a comfortable sleep setting. Redecorate the room with your favourite colours and buy a comfortable bed. Wear loose fitting clothing to bed and make sure that the temperature is just right.
? Take a warm bath. It is believed that body temperature is dependant on the circadian rhythm (or body clock) and is low during sleep and at its highest during the day. As the body starts to get drowsy, its temperature drops. Therefore, a warm bath taken 4 to 5 hours before bedtime will raise the temperature. When the temperature falls, you?ll feel more tired, making it easier to fall asleep.
Sleep Pillows
Make your own sleep pillow by combining the following fresh or dried herbs for a natural, healthy, relaxing and drug free sleep. Place it under your pillow or next to you.
? cup Rose Petals
? cup Sweet Marjoram
? cup of Sweet hops
? cup of Thyme
? cup Lemon Verbena
? cup Camomile
1 cup Lavender
Mix the ingredients together and put into a bag made from 2 pieces of fabric sewn together. You can also sprinkle a few drops of Lavender, Bergamot or Neroli Essential Oils onto the bag.
Lull your body into a good night?s sleep with this relaxing exercise
? Whilst in bed, lie on your back with your legs apart and feet turned out. Shift your arms away from your body and place your hands palm side up with hands slightly curved. Close your eyes and focus on your breathing. Allow your body to sink into the bed.
? Breathe in deeply through your nose. Let your chest expand and your stomach contract. Feel the energy flowing into your body. As you exhale, press the breath slowly from your abdomen and chest and out through your nose. Use your stomach muscles, but don?t strain yourself. Do this for six to eight breaths.
? Focus your attention on your feet and feel the tension in this area being released. Continue to breathe in and out comfortably and work your way up your body until you reach the top of your head. If you reach any point where the muscles feel tight, focus on your breathe and release the tension during your exhalation.
? By the end of this exercise you should be on your way to dreamland whilst enjoying a state of complete relaxation.
During sleep, we rejuvenate both body and mind so that we can cope efficiently with the pressures that a full day brings. Healthy sleeping habits bring one closer to optimum levels of wellbeing.
? Keep a regular sleep schedule.
? If you can?t fall asleep after about 30 minutes, get up and read or sit quietly until you feel drowsy.
? Avoid caffeinated drinks for at least 6 hours before bedtime.
? Don?t take your concerns to bed. Set aside at least 10 minutes an hour or two before bedtime to reflect on the day?s activities so that you can put them into perspective.
? Eat a light snack before bedtime, but avoid sugary nibbles as they can give you an energy boost.
? Create a comfortable sleep setting. Redecorate the room with your favourite colours and buy a comfortable bed. Wear loose fitting clothing to bed and make sure that the temperature is just right.
? Take a warm bath. It is believed that body temperature is dependant on the circadian rhythm (or body clock) and is low during sleep and at its highest during the day. As the body starts to get drowsy, its temperature drops. Therefore, a warm bath taken 4 to 5 hours before bedtime will raise the temperature. When the temperature falls, you?ll feel more tired, making it easier to fall asleep.
Sleep Pillows
Make your own sleep pillow by combining the following fresh or dried herbs for a natural, healthy, relaxing and drug free sleep. Place it under your pillow or next to you.
? cup Rose Petals
? cup Sweet Marjoram
? cup of Sweet hops
? cup of Thyme
? cup Lemon Verbena
? cup Camomile
1 cup Lavender
Mix the ingredients together and put into a bag made from 2 pieces of fabric sewn together. You can also sprinkle a few drops of Lavender, Bergamot or Neroli Essential Oils onto the bag.
Lull your body into a good night?s sleep with this relaxing exercise
? Whilst in bed, lie on your back with your legs apart and feet turned out. Shift your arms away from your body and place your hands palm side up with hands slightly curved. Close your eyes and focus on your breathing. Allow your body to sink into the bed.
? Breathe in deeply through your nose. Let your chest expand and your stomach contract. Feel the energy flowing into your body. As you exhale, press the breath slowly from your abdomen and chest and out through your nose. Use your stomach muscles, but don?t strain yourself. Do this for six to eight breaths.
? Focus your attention on your feet and feel the tension in this area being released. Continue to breathe in and out comfortably and work your way up your body until you reach the top of your head. If you reach any point where the muscles feel tight, focus on your breathe and release the tension during your exhalation.
? By the end of this exercise you should be on your way to dreamland whilst enjoying a state of complete relaxation.
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