Ideally, every night would
consist of some calming, sleep-inducing activity but the reality is that most
of us are too busy to put aside an hour for our practice in the evenings. So,
what's a stressed-out city dweller to do, I hear you ask? Well, rest assured
there are a few simple ways to improve the quality of your sleep with
relatively little effort.
Go to bed and get up at the same time every day
Your body loves a routine. If you find it difficult to get into this good habit, try adjusting your sleeping and waking times incrementally over the space of a few weeks. It's important to try and maintain your routine on the weekends - you may find it challenging at first, but your body will soon repay you with deeper and more regulated sleep.
Create a relaxing bedtime routine
A bedtime routine will help to signal to your body that it's time to start preparing for sleep. Be sure to keep your bedroom as free as possible from television, computers, phones and other electronic devices, all of which suppress the production of the sleep hormone, melatonin. Reading, stretching and listening to soft music are soothing sleep-friendly activities and can help to quieten the mind before bed. Personally, I find a short guided meditation helps to relax my body and mind, allowing me to drop into a deep and peaceful sleep.
Exercise and eat well
Regular exercise and a nutritious diet are the cornerstone of a healthy lifestyle and this is especially true when it comes to getting a good night's sleep. Try to avoid a heavy meal in the evening, instead opting for something light and nutritious such as soup, salads or steamed veges with a small amount of protein on the side. While it's true that carbohydrates make you sleepy, a huge serving just before bed is likely to make for an uncomfortable night. It is also a good idea to avoid caffeine, alcohol and vigorous exercise in the few hours before bed. A nice after dinner stroll or a gentle yoga practice are good ways to wind down after a big day.
As always, it's important to address any health problem with your doctor so if you're losing sleep on a regular basis make an appointment with your family doctor and/or your complementary health practitioner.
Wishing you a deep sleep and peaceful dreams,
*Little Lotus*
Create a relaxing bedtime routine
A bedtime routine will help to signal to your body that it's time to start preparing for sleep. Be sure to keep your bedroom as free as possible from television, computers, phones and other electronic devices, all of which suppress the production of the sleep hormone, melatonin. Reading, stretching and listening to soft music are soothing sleep-friendly activities and can help to quieten the mind before bed. Personally, I find a short guided meditation helps to relax my body and mind, allowing me to drop into a deep and peaceful sleep.
Exercise and eat well
Regular exercise and a nutritious diet are the cornerstone of a healthy lifestyle and this is especially true when it comes to getting a good night's sleep. Try to avoid a heavy meal in the evening, instead opting for something light and nutritious such as soup, salads or steamed veges with a small amount of protein on the side. While it's true that carbohydrates make you sleepy, a huge serving just before bed is likely to make for an uncomfortable night. It is also a good idea to avoid caffeine, alcohol and vigorous exercise in the few hours before bed. A nice after dinner stroll or a gentle yoga practice are good ways to wind down after a big day.
As always, it's important to address any health problem with your doctor so if you're losing sleep on a regular basis make an appointment with your family doctor and/or your complementary health practitioner.
Wishing you a deep sleep and peaceful dreams,
*Little Lotus*
No comments:
Post a Comment