A better Night’s Sleep Starts Here

Take a hot bath for a good night’s sleep. Often times when you have difficulty sleeping, it is because you are tense, stressed, worried or just plain over stimulated. Your body feels that tension. Try taking a hot bath to help you slow down. You also can read or listen to soothing music while in the bath. Reducing your body temperature after getting out of the bath may help you feel sleepy.

If you experience the occasional sleep problem, here are some tips that may help you get a good night’s sleep.

Turn off the TV, computer and any electronics Relax before going to bed. Try reading or listening to music or reading a book to help you unwind from a busy day.
Make sure your sleep environment is comfortable – keep your room temperature cool, and make sure your bed and pillow are comfortable. Make sure there are no bright lights or noises that will distract you.

Go to bed and wake up the same time each day – even on weekends and holidays. Our bodies have a hard time adjusting to altered sleep patterns. Try not to sleep more than an hour or two longer than your normal schedule allows.

Avoid caffeine late in the day. Caffeine can take as long as 8 hours to wear off.
Use your bed for sleeping. Try to avoid working, watching television, etc., in bed—this area should be filled with rest and relaxation. Keep any stressful items such as bills out of your sleeping area.

Avoid over-stimulation with things such as arguing, playing video games, exercising or watching a stimulating movie.

Yoga’s connection with the breath offers an important tool to assist with quieting the mind, if, like me, your sense of sleeplessness is related to those tricky fluctuations of the mind, the connection with the breath is so important.  One breath technique promoted by Dr. Andrew Weil for insomnia goes as follows:

  • Exhale through your mouth.

  • Inhale through your nose to the count of FOUR [4]

  • Hold your breath for SEVEN [7] counts
  • Exhale
  • for EIGHT [8] counts
  • Repeat 3 times.

Scent your pillow with lavender.  lavender slows the activity of the nervous system, improve sleep quality, promote relaxation, and lift mood in people suffering from sleep disorders. Studies also suggest that massage with essential oils, particularly lavender, may result in improved sleep quality, more stable mood, better concentration, and reduced anxiety. In one study, people who received massage with lavender felt less anxious and more positive than those who received massage alone.