Sleep and relaxation, learn to relax to sleep
Sleep, sleep, sleep = relax, relax, relax
In order to promote sleep, you have to be relaxed. Look for methods or activities that will help you to relax. When you are in a relaxed frame of mind, sleep will come far easier to you.
The goal of this information is to find an equal balance in your life between relaxation and stimulation and if whether you are doing sleep exercises, that do not interfere with your natural sleep patterns.
Reduce evening stimulation
The more relaxed you are before you begin your sleep routine the more successful you will be in reaching your goal of sleep.
An hour before going to sleep it's a good idea to reduce any type of external stimulation so you can get used to comfortable sleep habits, because bad stimulants habits could be causing your mind and body to remain overly alert. Being alert lessens the likelihood of your being able to sleep.
Television and relaxing
Avoid watching television since watching television keeps your senses active. The more active your senses, the less likelihood that you will be able to sleep.
If you find yourself unable or reluctant to give up that last hour of television try to choose programming that is more relaxing rather than violent and action filled.
Never watch television in your bedroom as part of Bedroom sleeping conditions. Your mind and body need to separate the event of sleeping from the action of watching television.
Exercise and sleep
Do not exercise two to three hours before bed. Exercise will increase your blood flow and heart rate, thus awakening your mind and body. This is the opposite of what you are trying to accomplish when you are trying to achieve a state of sleep.
Out and about sleep
Try to avoid going to sleep immediately after you have been out for the evening. Your mind will be stimulated from outside events and you may find it difficult to relax sufficiently enough to complete your sleep routine and fall into a restful sleep.
Light reading may be included in your sleep routine, especially if you find that reading makes you drowsy. Avoid reading anything too stimulating, such as work-related material or text books.
This will be a personal preference and over time you will discover what catapults your mind into a state of relaxation and what increases your thinking activity and allows sleep to elude you.
Sleeping while light On
You don't want to fall asleep in bed with the light on. This will likely cause you to waken at some point during the night, effectively sabotaging your efforts to establish your sleep routine.
As you work through the remedies on these pages, to assist you in reaching your goal of healthy sleeping you may find it necessary to adjust your evening hours so that you are returning home with plenty of time to complete the bedtime routine you have designed for yourself.
The easier and faster that you can relax in the evening, the more successful you will be when it comes to sleeping naturally
Take a relaxing bath
A warm bath an hour or more before sleep may help you relax and feel drowsy. It is important that you don't have your bath right before sleep as the warm water will raise your body temperature and have an arousing effect on you rather than a sedating one.
You need to allow time for your body temperature to lower by bedtime while still remaining relaxed and peaceful.
You can listen to relaxing and calming music sound whilst taking a relaxing bath.
The warm water will affect your circulatory system and ease your body into restfulness as well as alleviate tension. This will assist in being able to sleep more easily.
Try adding to the mood of your bath by creating a serene and relaxing atmosphere:
Place candles around the bathtub.
Keep the lighting low.
Burn your favourite incense
Listen to relaxing music.
Herbs and Relaxation.
Add herbs to your bath to induce relaxation. Tie the herbs in a bag and suspend the bag under the hot water while the bath is filling. Soak in the bath and enjoy the aroma of the herbs with each breath. Breathe and relax. Relax and sleep (but not in the bath!).
The following herbs are recommended for a relaxing bath:
- Chamomile
- Lavender
- Lime flower
- Mint
- Passion flower
Use aromatherapy oils to promote a relaxing bath. Add four or five drops of the essential oil to your warm bath after the water has been turned off.
The following essential oils are recommended for relaxation:
· Chamomile
· Hops
· Lavender
· Neroli
· Rose
· Vetiver
· Ylang-ylang
Relaxing milk and honey bath recipe
Try the following recipe for a relaxing bath powder and add it to the warm water as the bath is filling. The combination of honey, milk, and lavender will soothe and relax you - another step closer to your ultimate goal of sleep!
Ingredients:
1/2 cup liquid honey
3 cups powdered milk
Lavender buds
Preparation:
Combine all the ingredients in a large bowl and mix well. Keep the mixture in a tightly sealed jar. Scoop out a generous amount of the milk bath and dissolve in warm water.
The goal of a warm bath is to relax you, easing tension and stress. Try adding it to your sleep routine using a variety of herbs and essential oils.
A little about Shirley...I live in Durban, South Africa. My goal in life at the moment is to put myself in a position whereby I can spend time both on working towards my career and income requirements as well as having the freedom to enjoy life’s pleasures – relationships, the sun, the dogs and being able to read just for the fun of it! Do you have insomnia or difficulty in sleeping? Click for help