JOURNAL

• To help review days events  and let it go

RELAXATION FOR 10 – 20 MINUTES BEFORE GOING TO BED

• Listening to quiet music
• meditation
• yoga
• breathing exercises
• combination of the above

BEDTIME ROUTINE

• Bedtime : Create a bedtime routine that gently prepares you for bed each night . Spend the last  half to one hour of your evening winding down your body and your mind. Listen to soothing music , read something light , have a warm milk drink and a light snack . If you find it enjoyable try  a dose of sex before bedtime

A WARM BATH

• Warm bath before bed – use essential oils .It is thought that the body begins to get drowsy as it’s temperature drops. Therefore , a warm bath taken about 4 or 5 hours before bedtime will raise that temperature. Then, as it begins to fall , you’ll will feel more tired , which will make it easier to sleep.
• Add Epson Salts – Epson salts are rich in Magnesium , a mineral which is an excellent muscle relaxant and sedative for the nervous system. During a bath , enough magnesium is absorbed through the skin to have a gentling effect on the mind , body and spirit. Simply add 3 cups of Epson salts to the bath and marinate yourself for approx 20 minutes. Don’t forget to add your favourite sleepytime aroma’s either in the water or in a candle. Mmmm mmmm

A FOOTBATH

• A Hot Footbath before bed helps relaxation by drawing blood away from the head. Add a little mustard powder to the water in increase the effect. This is especially helpful to the person who is troubled with stirring thoughts.

EXCERCISE

• Exercise during day ( NOT TOO CLOSE TO BEDTIME) to assist in burning off excess energy (calories)
• Mid afternoon or early evening is the best time to exercise when you have sleep problems

BALANCED DIET

• not too many sugars or carbohydrates

AVOID STIMULANTS

• Avoid stimulants too late after about 4.00 pm. –
• coffee; tea; chocolate
• excessive sugars
• cigarettes
• alcohol – has short half life and can therefore wake you through night
• Rich or salty meals late at night

BIO-RHYTHM

• It is said that often our bio-rhythm needs resetting – skip one nights sleep and often this will reset the rhythm.