Sleep is an integral aspect of self care and can elude us for a number of reasons, so good sleep hygiene (which has very little to do with cleanliness as it happens, although a warm relaxing bath before bed can be a welcome part of your preparation to sleep), is essential. Sleep hygiene is about developing the habits throughout the day and into the evening that can best prepare you for sleep. This can take time to do and as the saying goes ‘old habits die hard’. We’ll look at how to break negative habits and form new healthier ones in another blog, but this week let’s look at some good practices that aid a more restful sleep. If we’re well rested then we’ll be more productive, our immunity will be stronger, our overall health better, we’ll be less likely to get triggered by others emotionally, and better equipped to fulfil our other health goals. So, let’s look at a few ways you can support your restful sleep:

• Try to keep your bedroom for relaxing and sleeping. If you have work activities in there then your brain will struggle to associate it as a place to sleep.
• Create a beautiful space in your bedroom so that it feels relaxing and calming. Consider candle light in the evening or have a dim lamp on 30 minutes before bed.
• Get into a routine of going to bed and getting up at the same time each day (even if you haven’t slept well) to let your subconscious know that’s the ‘sleep plan’ ~ 10pm optimum bed time 😴 and some time between 6 -7am as your getting up time 😃 (even 5am is great if you’re that way inclined).
• Consider listening to a meditation before bed, or a hypnotic sleep story, whilst in your dimly lit relaxing space. Your brain waves need to be guided from Beta (which are the active brain waves needed to do cognitive tasks in the day) to Alpha and Theta to support a restful and therapeutic sleep.
• If you’re mind is racing then consider Emotional Freedom Technique (EFT) Tapping before bed (you’ll find more on that in my books, and I will do a separate blog on this later). It’s a wonderful technique to help you to process and let go of the days activities so that your mental and emotional state don’t keep you awake all night.
• Avoid looking at phones and other devices at least 30-60 minutes before bed. This is a biggy because WE ALL DO THIS! Well, maybe not you, BUT, many of us scroll through our phones, tablets or laptops before bed and the mental stimulation keeps us awake, and the blue light can lower our melatonin, which is needed for a natural sleep cycle.
• Wear an eye mask if needed and ear plugs. Create the peaceful environment you need.
• Don’t eat large meals too late as your body digesting the meal will disrupt your sleep.
• Avoid alcohol ~ sorry, I know, I’m a killjoy ~ but if you’re struggling to sleep then although the alcohol knocks you out initially, your sleep will most always be disrupted.
• Avoid smoking. The nicotine is a stimulant and again hinders a restful sleep.
• Exercise in the day. Whatever exercise suits you the best. It will definitely help your body prepare and need sleep later, and will rejuvenate those exercised joints and muscles.
• Use your breathing and focus on your breath as you breathe slowly in and out!
• Don’t toss and turn! If you can’t sleep after 30 minutes then read a book or do some gentle stretches in a dim light, or listen to some relaxing music.
• Use your senses! As you lay in bed, notice 5 things you can see, 5 things you can hear, 5 things you can feel, 5 things you can smell. Then notice 4 things you can see, 4 things you can hear, 4 things you can feel, 4 things you can smell. Then notice 3 things you can see, 3 things you can hear, 3 things you can feel, 3 things you can smell. Then notice 2 things you can see, 2 things you can hear, 2 things you can zzzzzzzzzzzzzzzz

This can be a really effective technique. Even if it’s dark and you can’t see anything, you know what’s in your room so think about what you could see if it were lighter. You can repeat the same things if you need to. Use your breathing and consciously breathe slowly in and out. Maybe you can feel the quilt on your body, or a slight ache in your back, or an itch on your toe. Maybe you can hear the cars outside or the TV downstairs, or the sound of your breathing. Perhaps you can smell the lotion on your body, the fabric softener on the bed clothes or the smell of the meal lingering from earlier. Use your senses to connect in to yourself and your environment, and sleep will find you.

Sleep well my friends, Love and blessings, Sam xx