A good sleep is crucial to waking up refreshed and energetic in the morning. That's why I'm excited to share with you my top five tips for better sleep. I hope these tips help you as much as they have benefited me!
5 T I P S F O R B E T T E R S L E E P
1. DarknessHigh melatonin levels stimulate sleep and melatonin secretion increases in the dark. Switching off electronics, turning off the lights, or closing your eyes will enhance the production of melatonin and help you fall asleep quickly. Can't wind down without a light? Try lighting a few candles or using dim lighting before or as you prepare to go to bed.
2. StretchI highly recommend this post if you're looking for a few movements or poses to do before bedtime. One of my favourite calming poses is lying on the ground or my bed with my legs up against the wall. Another relaxing way to wind down is with a bedtime yoga routine.
3. BreatheThe 4-7-8 breathing technique makes me drift off to sleep every time I use it! Breathe in for 4 seconds, hold your breath for 7 seconds, breathe out for 8 seconds. I increase the amount of time I breathe in, hold for and breathe out every time (5-8-9, 6-9-,10, etc). Most often, I've fallen asleep within five minutes! I highly recommend reading this related article on the 4-7-8 technique.
4. Think PureWash away the thoughts of the day. Forget your to-do list, your emails, your Facebook notifications, the text messages and the dishes in the sink. Perhaps even visually imagine all of your worries 'falling' off your soul as you stretch. Pray. Meditate. Read the Bible. Read a favourite book or magazine.
I feel at peace and sleep more deeply when I am adequately prepared for the next morning and day. Plan ahead what you'll have for breakfast (perhaps you could prepare a pancake batter and refrigerate to fry the morning after!). Pick your outfit for the day. Pack your bag or clean out your purse. Tidy your desk. I often write a to-do list for the next before hopping into bed, so that last minute 'Oh I forgot to --!' doesn't come to mind.
What do you do to ensure a good and restful night's sleep? xx