Creating a ritual for better sleep

Grand Rapids, Mich. (WOTV) - A lot of us suffer from poor sleep habits. When our children are small we know the importance of setting and keeping to a regular bed time and all of the rituals surrounding it. The same truth holds for us adults. We prepare the body and mind for better sleep by creating a pattern for going to bed. This includes going to bed and getting up at the same times whenever possible. Here are some ideas for you to try but this is easy to adapt to anyones lifestyle and tastes.

Avoid spicy foods, caffeine and alcohol in the evenings. I know, thats why I said “avoid”.

Enjoy a cup of herbal tea leading up to bedtime- great ones to help with sleep might include chamomile and valerian.

Taking a warm (not hot) bath. Try adding salts, lavender or chamile to the water.

Keep your bed as a place for sleep. No TV in the bedroom, leave the laptop outside!

Warm your face and apply your soothing nighttime face cream. I use a balm from DeCleor. It has a soothing aroma and I assocaite the smell with sleep.

Try Sleeping in a slightly cooler room.

Sitting in bed give yourself a little hand and or foot rub with a nice lotion.

Have a book near the bed to read with simple and peaceful inspiration inside. I like to read anything by Thich Nhat Hanh before bed.

Lay down and make a “yawning” breath on purpose. You can stretch your arms over head and open your mouth wide for an expressive inhale, one might follow the next till you are ready to settle in.

Now if all of this is happening and you still cannot sleep, get up. Reserve your bed space as the place for sleep to help train the body and mind. You can read quietly elsewhere until you are ready or even try some gentle seated Yoga movements to help you relax and let go.