I would love to start a monthly blog that everyone can chime in too, so this
is it for this month. What works/or has worked for you when
you have trouble sleeping?
Please share with everyone so others can benefit from what has
worked for you.
Bright early morning sunlight has a powerful influence in circadian rhythms so if you can get 15 minutes a day in the morning (sometime between 7-9) you can set your biological clocks for sleep.
Usually exercise is discouraged before bed.
Vigorous exercise gives you energy a bit like caffeine, and can prevent sleep.
But, yoga or any stretching exercise that relaxes the body
one muscle at a time is relaxing.
Practicing yoga or stretching an hour or so before bedtime can prepare you to rest when you need to.
Enlist your loving partner to help. Try a warming oil to help make the experience that much more relaxing.
A simple ten or fifteen minute kneading of the muscles that carry the most tension during the day
(neck, back, shoulders, head and arms) can help drain away stress.
Very seldom do most moms get the time to take a bath.
If your children are small, prepare them for bed at a regular time each night so that you
can have your relaxation time before you sleep. Turn your bath into a spa experience.
Light candles around and use scented oils in the bath.
Soak and allow the oils to relax you.
Try lavender or chamomile.
A cup of tea
Herbal tea at bedtime can help get the ball rolling towards a restful night. Drink slowly
and allow the fluid to warm your belly.
Such as chamomile, lime blossom, (skullcap and valerian for those who can drink them)
or sleepy time is a
blend that can be helpful.
Deep breathing techniques
First, concentrate on your breathing. Practice slowing your breathing down
and making it deeper. Breathe in through your nose and out through your mouth. You can sit in a comfortable
chair or lie in your bed to practice this. Before you know it,
you’ll be sleepy and ready to take a snooze.
These foods will boost your melatonin the most
so they are a good choice for a late night snack