Sleep Strategies
Here are some tips to help set yourself up for a good night’s sleep. We know exercise, a healthy diet and sleep are all essential components in the overall wellness equation. Classic cues for a sleepy environment include a cool room temperature (some studies suggest a minimum 68°F), dim to no lights, zero electronics, and some white noise or no noise.
Think of a time when you went on vacation and stayed in a beautiful hotel room. Or perhaps you were a guest at a friend’s house who had the most peaceful, comfortable guest bedroom. What do you remember about those spaces that made them great sleep rooms? The elements that made those spaces memorable and conducive to a good night’s sleep are likely tied to the absence of clutter, soft shades of color throughout the room, a mixture of textures and materials, cozy bedding, and nothing distracting like a work computer or fitness equipment in that space. Take time to make your bedroom a sanctuary for sleep. Remove baskets of laundry, tidy up books, put your shoes away. Scan the room for items that don’t belong in the bedroom and take them out of it. Notice the little lights on electronics and cover them if they distract you at night. Not only physical clutter can prevent you from unwinding, but also mental clutter will. The things that remind you of the daily responsibilities of housekeeping, bill paying, and the like can live elsewhere - not in your sleeping space.
Because sleep won’t be forced, ease into it. About an hour before bed, begin to move into the routine. Set a diffuser with lavender oil beside your bed. Rub warm lotion on your feet and put on some cozy socks. Dim the lights. Turn off the TV and put your phone on silent. Grab a good book or jot your thoughts in a journal. Studies show keeping your bedroom a space for sleep will help you sleep. Once you’re in bed and ready to go to sleep, lie down.
Bring your attention to the physical movement of your breath rising and falling in your belly.
As your mind rehashes the day, recognize those thoughts without attaching emotion to them. Let them be. Let your attention go back to your breath.
Commit yourself for a few moments to bring attention to sensation in your body. Feel the place where your feet meet the blanket. The coolness of your pillow. The softness of your sheets.
Continue to bring awareness to your legs, hips, abdomen, etc. Let your breath untie any tension. Take slow, easy breaths.
Relax your muscles, gently, patiently. Bring attention to hands and arms. Observe, let them get heavy, and let go.
Shift awareness to your neck and face. Let the forehead smooth, the jaw relax, the throat open softly.
If you’re still awake, come back to feeling your breath lift and lower your belly. Even if your mind wanders, if you catch it wandering, gently bring it back by focusing on the subtle rise and fall of your chest from your breath. Zzzzzzz.
For a free bedtime meditation spoken by me, go to my Facebook page, Yoga with Wendy, and scroll to the image of a sunset. I hope this post and my guided meditation will help you get a good night’s sleep.
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