Don't count sheep - prepare for sleep....

Many of us don't get enough sleep and accumulated tiredness can lead to depression, raised stress levels, anxiety, and even premature aging and ill health creating patterns of insomnia and broken restless nights.
It can take effort, patience and persistence to create new and sustainable habits so if getting started feels a huge task or another thing to add to the ever-lengthening to-do list then try some of the ideas below for yourself and see how they affect you.
Here are a few simple, effective and pleasurable ways to prepare for bedtime to ensure a sweet slumber and help you to become a more joyful and more youthful you! Enjoy....

Environment:

• Create a tech-free bedroom (leave your computer, phone and gadgets in another room at night, preferably turned off). 
• Enjoy making your bedroom a beautiful space to enter.
• Use pillows that support your head well for your neck and head to relax.
• Light candles, refresh your bedding often, use a spray of essential oils or another natural fragrance to keep the air clean and always ventilate your bedroom - remember you have to breathe this air all night. 
• Remove any items which activate your mind, the more clutter you can remove, the better you will sleep.

Pre-sleep activity:
If you prepare well for bed you are more likely to sleep better.

• Start by getting ready for bed earlier than usual, this will give your brain the message that your body is slowing down and getting ready to rest.
• Take 30-60 minutes to have a warm bath or shower, do some yoga or simple stretches to unwind from the day and let the tensions go.
• Try lying on your bed and placing either a lavender bag or small flannel over your eyes, breathe in for 4 counts and out for 8 counts. Allow your thoughts to slow down, become aware of your body, noticing which areas hold tension and stress. Breathe into these tight places and let yourself sink deeply.
• Watching late night horror films or TV programmes which cause you emotional tension may cause bad dreams or nightmares so do recreational things in the evening which enhance your mind/body.

Thoughts:
To help a racing mind slow down try this simple NLP technique:

• Run through your day as though you are watching the image of the day on a TV screen.
• Project these images onto the screen of your mind and fast forward it to this moment, lying on your bed. Then reverse the film, running it backwards. Try not to get caught up in any particular memory. Watch it all as objectively as possible.
• Once again run the tape forward and backwards, repeating this once more, 3 forward and 3 backward in total. Next, think about the positive influences of your day. They may seem very small such as noticing the sun shining though your office window or how a special relationship has affected your life.
• Build up these thoughts and memories up allowing yourself to really feel the benefits they create.
• Smile and relax. If you've had a challenging or stressful experience in your day, try finding something positive about the situation - remember there is a gift in everything. This way of thinking develops trust in yourself, and between you and your relationships with others and the world, it also builds inner strength and develops self esteem and confidence.

Daily diet:

• Eat simply at night. Leave at least 3 hours to digest your food after your evening meal.
• Freshly cooked foods that are easily digested will help your system to relax in bed. Remember: your organs also want to relax at night.
• Refrain from drinking caffeine, excess alcohol, sugar products and acid fruit.
• Drink plenty of water during the day to keep your body hydrated (6-8 glasses are recommended).
• Leafy greens, fish, salad, foods rich in Vitamin B, almonds are all good foods for aiding sleep.

I'd be very interested in hearing about your experiences if you try any of these ideas. Please let me know how they have impacted your sleep experience and general health and well being. Please get in touch.