Improve your sleep with these easy steps
There are many reasons we struggle with sleep. Many nights we lay awake with thoughts of everything and all things relating to anxiety, anger, sadness, you name it. Life is hectic and overwhelming and our thoughts reflect exactly that!
But also, very often we can change our patterns and introduce ourselves to something called sleep hygiene that can remarkably shift our brains into something more calming for those dark hours of the night. I think the secret is to not expect miracles, lower your expectations, give your sleep some commitment and priority and simply see what happens…
First and foremost, become more aware of your current behaviors and patterns that you keep before slipping under the sheets at night. Figure out what needs to change and what can stay the same. One of our modern behaviors that is hard to shake; screen time! Try putting the phone away.
A hot bath or shower before bed can be just the ticket to shift thought patterns and relax the physical body. Hot water has a way of melting the muscle tension right out of us. Adding some epsom salt and a calming essential oil to a hot bath can even take it to the next level of, relaaaaxxxx . . . .
Speaking of essential oils, look into adding an oil diffuser to your bedroom decor. They come in all shapes, sizes, and esthetics and the best part of all, the oils! You simply add a few drops of something calming like lavender or chamomile with a fair amount of water, press a start button and presto! Keeping in mind, of course, any sensitivities you might have to your sense of smell.
Soft music such as peaceful piano or meditation music for sleep, as you begin your sleep time rituals and even as your laying your head down on your pillow, can ease your mind away from anxious thoughts and help to settle your physiology.
Bedtime journaling is a tried and true technique to have in your toolbox. I keep a journal next to my bed and even title my entries as “thought dump!” This is your chance to take all of those racing thoughts and separate yourself from them, dump them out on paper and out of your brain. It doesn’t even have to make sense. Just get it out.
Another lovely journaling technique is a gratitude journal. Even if your day was less than amusing, write out a list of everything you’re grateful for that day. You might surprise yourself.
Another tried and true is feeling organized. Having a clean bedroom, with a made bed to crawl into and things around you organized actually has a calming effect on your brain, your emotions, and your physiology. It also allows you to slow down and live more presently at the start of your day. Maybe life is not about racing a clock but simply allowing yourself space to notice. These sometimes difficult but simple steps make a huge difference in how we feel as we begin and end our days.
Breathing! Yes we do this naturally and thank goodness! But there are controlled breathing techniques that can slow the heart rate and lessen anxiety. Focusing on your breath is also meditative and takes you away from those racing thoughts. Here is one breath exercise I do often when I am anxious at night:
Lying on your back, allow your arms and legs to stretch out and relax.
Option to place one hand on your chest and one on your belly.
Option to close your eyes or softly open them, looking at something pleasing.
With lips gently sealed, breath in through your nose, filling your belly and then your chest.
Open your lips and blow the breath out slowly.
Do as many repetitions as you like.
If you haven’t fallen asleep in 30 minutes, stop trying. Sit up and occupy your mind using some of the tools in your toolbox; journaling, art, music, reading, gentle yoga, breathing exercises, etc. Staying in bed and pushing yourself for so long only increases thought spirals and anxiety.
Want more info on sleep? Check out this website. And this one too! sleep tight!
