SPRING
a tea with no caffeine and if you want to get more targeted find an actual sleep tea. Some nights I just do a nice peppermint. • Reading vs TV. Try to turn TV off at least an hour before bed. Reading can be relaxing and does slow our brain down while TV stimulates the brain many times – this does depend on what you are reading and watching though. • Falling to sleep with soft music can be peaceful. Some like noise machines, we really do have lots of options. I like listening to instrumental worship or scriptures being softly read. You can set the time on apps or pick a youtube that will end at your convenience. Praying is a must for me too.
• Temperature – more and more research is coming out on this showing we get a better night sleep in cooler temperatures. Average should be between 62-65. I go even colder hence my husband always wearing long johns to bed!!
Spring 5 rhondaallison.com All of the above is great and can create healthy sleeping patterns and environment however we may need more support once we hit the 40s and beyond! • Stretching is really helpful and can be done in 5-10 minutes. Think about hip, back and neck/shoulder stretches. • Taking a bath with essential oils and Epson salt can truly relax your muscles and prepare you for a good sleep. (if you are like me you can get hot so I take a bath at least 1 hour prior to bed so my body has time to cool down). Also remember to fully moisturizer after taking a bath at night so the sheets and air do not dry your skin out. • Hot tea is wonderful and sets relaxation Tulsi Basil, Chamomile, Lavender are all great options. I do like a sleep tea called Sleeping Tranquil Tea all organic and has Roobios in it. You primarily want to look for • I do love adding Eye Pads to my nighttime routine. My favorite for some time now is the weighted ones from NodPod • Diffuse essential oils about 1 hour before bedtime. Lavender, Ylang Ylang and Chamomile are my favorite blends. Sometimes I add peppermint too. Of course, there are prescriptions, supplements and so much more to help with sleep. I personally try to stay away from these as much as possible but are certainly wonderful when sleep is becoming extremely difficult. Remember slowing our mind and body are key to not lying in bed with our brains going 100 miles an hour. When I do find myself with a lot on my mind, I get up and write down my thoughts and ask God to empty my brain for a good night sleep. I will leave one more recommendation as a sleep aide and that is a DHEA REM cream. This can help if you are really suffering before doing prescriptions or other medicine type support. Happy sleeping journey!
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