Three Tips for Better Sleep
Oftentimes a better night’s sleep is only a few small changes away. Especially in the spring and summer months when daylight lasts longer, it can be easy to fall out of a supportive pattern before bedtime. Here are 3 tips that can promote deeper sleep.
Create a Calming Bedroom
The bedroom should be a safe haven, a respite, and a calm place. Make sure you have decluttered the bedroom, you only have items in there that feel supportive to you, and you do not use the room as a workspace.
Choose When to Wind Down
It is important to consciously decide when you will begin your sleep routine. Typically, people find it supportive to begin a sleep routine one to two hours prior to bedtime. So, if bedtime is 10:00pm, then begin a sleep routine around 8:00pm.
Decide What Your Sleep Routine Will Include
There are many nourishing ways to wind down so the mind and body are ready for a good night’s sleep. Common components for a sleep routine are to:
- Turn screens off starting two hours before bedtime
- Sip warm water to soothe the body, aid digestion, and hydrate
- Practice calming breathwork and meditation for twenty minutes
- Practice gentle stretching, yoga, tai chi, or other supportive movement for 20 – 30 minutes
- Use oil for a self-massage, such as from the tradition of Ayurveda
- Take an UltraBath, as recommended by Mark Hyman, MD. Add two cups of Epsom salt, a half-cup of baking soda, and 10 drops of lavender oil to a hot bath. Soak for 20 minutes.
- Read or listen to calming and inspirational music or audio books
- Write in a gratitude journal
Making the bedtime routine intentional not only can help with a good night’s sleep but also can create a soothing transition from the business of the day to the calmness of night. Rhythm and routine provide a host of benefits for the mind and body, and once you create these habits they will become second nature.
For additional helpful tips on mindfulness, meditation, and breathwork, please see our new 3-week online course on the Fundamentals of Meditation and Stress-Reduction that begins on March 24, 2022. Please click the link below for more information on what we will cover and to register. Space is limited.