Help Yourself Sleep Better

I want to encourage those who don’t sleep well to be willing to try a few new things that could help.

 Begin a bedtime ritual that works best for you. In other words, figure out what works and retrain yourself to do it.

 Do NOT have any electronics in your room.

 Lights out. Darkness helps.

 Try a warm bath before bedtime with your favorite essential oil for relaxation or using a diffuser to fill your room with a relaxing essential oil fragrance. If you don’t desire either of those, then just dab a little essential oil on a tissue and place it under your pillow. I mix almond seed oil with lavender essential oil in a mister that I spray on my chest. I also use a diffuser in my home and bedroom with various oils; lavender is my favorite go-to for relaxation along with a drop of peppermint. These help me to set the scene for relaxation. It was trial and error for me to determine which oils helped me. Be willing to experiment. Your body will love you for it.

 Meditation. I love to meditate on a verse in Psalms, as it brings me such peace. If I wake in the middle of the night and can’t fall back asleep easily, I go back and recall the verse I meditated on before bedtime. I’m usually asleep before I get through that thought.

 Magnesium supplementation helps, especially if I had a good bit of exercise that day.

 A walk or stretching with deep breathing before or combined with meditation can be helpful. Try ten minutes of relaxing stretches mixed with relaxing instrumental music. I also like soothing piano music to create a peaceful atmosphere.

 Drink fewer fluids after dinner if you get up during the night a lot. If it’s not an issue, a warm small cup of herbal caffeine-free tea for relaxation might be helpful. I normally don’t drink any caffeine after two p.m. to avoid the side effects later.

 Exercise helps me prepare for sleep if I do it in the evening. I think it is because of my high energy. For others, it may be a stimulant. Do what is best for you—figuring out your body’s needs is so helpful. Listen to your body; it will show you what it does and doesn’t like!

 Reading is restful and could definitely put you to sleep, but probably not on your phone, tablet, or device. Or it could be stimulating for some.

Cheers to your Health,
𝓒𝓲𝓷𝓭𝔂