Creating a consistent sleep pattern can produce undeniable benefits. By training ourselves to fall asleep at the relatively same time each night, we create and maintain a positive flow of our natural biorhythm clocks.
When we go to sleep and wake up at different times every day, it’s a constant surprise / guessing game for our body and mind which can confuse our systems and furthermore ourselves.
To the contrary however, having a pattern can help us to sleep deeper and have more energy throughout the day.
So whether it’s breathing to slow the heart rate or massaging to calm the mind, a simple routine can be effective for a better night’s sleep leading you to a day of higher productivity.
To help you create this routine – here are some tips to train your body and mind.
1. Know Your Timing
Based off the time you want to wake up in the morning, calculate a “bed time” that will allow you to enjoy at least 8 hours of sleep. Maintain consistency will this time to help keep your circadian rhythms (the biological changes that happen every 24 hours) steady. Eventually, your body will naturally understand and crave sleep during these hours.
2. Create a Wind-Down Period
Create space between your busy day and sleep time. Honor your time at home and play relaxing music, or light candles. Try to eat your last meal about 3 hours before you’ll be getting into bed. This way your body has time to properly digest. When eating right before bed, we push our digestive system to work in over time. If you must eat something, consider a light snack or protein shake.
3. Strike a Pose
Notice how you feel before getting into bed. Are you wired or tired? If you’re amped up, engage in light yoga poses like twists or standing poses to burn off excess energy. Twists are great because they also help to detoxify our organs.
In addition, you can try relaxing poses such as the one below – melt your chest upon your thighs and allow your shoulders to drape down towards your sides. This should be a nice release on your back, neck, and shoulders.
4. Get Warm
It can be hard to fall asleep when we are cold. Prepare for a temperature that’s comfortable for you. Have a blanket, socks, and a sweater nearby. Drink a warm cup of herbal tea or take a bath. A warm tea can also help stimulate your digestive system while you sleep. Be sure to drink non-caffeinated.
If these practices don’t help you fall asleep easier and deeper, and you’re interested in a natural sleep remedy – consider our Sleep Discs. They are a wonderful holistic option which can help ensure you get the sleep you need and deserve without the dangers associated with prescription and over the counter medications.
Observe the soothing wonders of these practices and let us know how you feel the difference.