Sleep is a wonderful thing. A good night’s sleep not only gives us a restful break between one busy day and the next, but it’s also a chance for our bodies to heal and rejuvenate. That’s why when we miss our sleep, we generally feel lethargic and out of sorts the next day. We may become irritable and stressed, especially as the day wears on, and this can affect our work as well as our relationships with others. Lack of sleep can also depress the immune system, making us more likely to catch whatever virus is going around. So getting a good night’s sleep is really quite important. It’s easy if you establish a bedtime routine as outlined below:
1. Try to get some exercise during the day.
- Studies show that just 30 to 50 minutes of moderate exercise during the day—even a brisk walk—can help us sleep better at night.
2. Wind down at least an hour before bed.
- Dim the lights.
- Set aside anything that will stimulate you mentally—whether it’s work or entertainment. Turn off the TV and computers, put down your cell phone and set it to silent mode.
- Create a soothing and relaxing ambiance with our meditation or relaxation CDs or DVDs.
3. Ease the day’s stress and tension.
- Drink a small cup of warm milk or a relaxing herbal tea like chamomile.
- Take a warm shower or bath.
- Dress in fresh, comfortable sleepwear preferably made from cotton or a natural fabric.
- Massage some sesame or almond oil onto your feet to release tension. You can put a towel under your feet to prevent oil from getting on your sheets, or wear socks.
- Do a few minutes of light, gentle stretches.