We’ve all heard how important sleep is – in fact, the benefits of sleep are amazing. Did you know sleep:
- Produces proteins that help repair the body and strengthen the immune system;
- Lowers blood pressure and reduces the stress and inflammatory levels linked to heart attacks;
- Allows the brain to better process the experiences of the day increasing your understanding and knowledge retention;
- Can actually help you lose weight because sleep helps regulate the hormones that affect and control your appetite.
Personal rituals to achieve better sleep begin upon waking. Purposeful stretching upon waking tells the body it is time to get motivated. Before getting out of bed, lie on your back and raise your hands and feet toward the ceiling – rotate the wrists and ankles inwards ten times, then outwards ten times. Bend your knees and elbows and then straighten them toward the ceiling ten times; pointing the toes and fingers upward for the first five times, then flexing your feet and hands back the last five times. Now, get out of bed.
1. Always make the bed as soon as you awaken. The act of making the bed as a morning ritual is the trigger to start your day. Coming into a made bed at night is separates the waking time to the sleeping time.
2. Change the sheets and pillowcases often because fresh sheets welcome the mind and honor the body.
3. Use pillows that support your head properly, when pillows become flat and worn, get fresh new ones.
4. Add enjoying a nice cup of hot tea to your before bed ritual. In addition to producing a relaxing effect, the l-theanine in green and oolong teas has been shown to enhance immune system functioning.
5. The scent of lavender has assisted many people with insomnia. Try sprinkling your pillowcase with a couple drops of lavender oil, or keep a bowl of fresh lavender by your bed.
6. Studies show white noise, the smooth sound of rushing air, is beneficial to many people. White noise can mask unwanted noises and create a sense of calm, making it easier to concentrate, relax and sleep. There are a lot of machines and CDs out there, but usually a good fan works just as well.
Night-y night...
7. Try a sleep mask to block unwanted light. I often travel with a sleep mask and sprinkle it with lavender oil before I pack it for my trip.
8. Move your TV and computer out of the bedroom.
9. Stretch before getting into bed. Stand by your bed and stretch your arms up toward the ceiling, really reach five times with one hand then the other as if you are trying to touch the ceiling. Now brace your hands on your thighs, point your nose straight up and slowly, following your nose, bend at the hips. Let your arms pull the weight of your upper body down toward the floor in a good lower back stretch, slowly try to straighten your legs for a good calf & hamstring stretch. Breathe gently in for a count of four, hold for a count of four and breathe out for a count of four, repeat this breathing three to five times. Brace your hands on your thighs and slowly round the spine up. Now get into bed.
10. Let your last thoughts of the day express gratitude. Recall a job well done or just smile and think of the people and things you are grateful for in your life.
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