With everyday stress that most people are experiencing, it’s no wonder that we are having a hard time getting a good night sleep. Sleep plays a very important role in health and rejuvenation. Without it our bodies don’t have the chance to heal and rest.
We stumbled upon a chart from Huffington post, see below, which prompted this blog, which shows that after just one night of sleep deprivation we lose brain tissue and have a higher chance of catching a cold. After a while of sleep deprivation your at a higher risk of heart disease, diabetes, cancer and the list goes on.
So what can we do to prepare ourselves to get a good night sleep? Over the years we have come up with a few techniques and also a few natural supplements that have helped us relax and prepare our mind to get a restful sleep.
Stretching has a calming effect on the body and also helps with relaxing the muscles before going to bed. We like doing yoga for 20 minutes about an hour before bed. The exercises we use are not too strenuous and are for relaxing the body. Some of the poses we practice before bed are the reclined butterfly pose, child’s pose, spinal twist, legs up the wall pose and forward bend.
We love following up with meditation right after our short yoga session. This helps quite the mind before going to bed. We find that the easiest way to meditate, especially if you are a beginner, is to download meditation music and repeat a mantra while listening to your body breathing in and out. If your mind wanders into thoughts then bring the focus back onto your breath. You can start by simply meditating for 5 minutes a day until you work yourself up to 20 to 30 minutes.
- Epsom Salt Bath
Taking a 10 – 15 minute Epsom salt bath will help ease your muscle aches. The magnesium in the Espom salt helps with sore muscles and twitching. Relzxed muscles equals equals restful sleep.
Make sure you have a routine set in place so that you are in bed at the same time every night and getting up at the same time. Once you have a routine you may find that you don’t even need an alarm clock anymore. Your body will somehow wake up automatically.
- Natural Supplements
There are many natural supplements on the market which help you fall asleep and also help you get a better sleep throughout the night. Taking a calcium and magnesium supplement before bed helps the body relax and also helps with strengthening bones. Melatonin is also great to take before bed but we personally don’t like taking this unless it’s absolutely necessary since we don’t want out bodies to be dependent on it and not produce its own. Valerian, a herb, also helps with anxiety and insomnia. Other tips include lavender essential oils as aromatherapy near the bed to help your body and mind relax. We like putting a few drops of lavendar in our Humio humidifier to help disperse it in the room.
Let us know what you think of our bedtime routine. What do you do to help get a good night sleep? We would love your feedback.