How’s your sleep? Do you wake feeling rested and refreshed or does every morning feel like an uphill struggle?

How well you fall asleep and stay asleep is governed by something called the circadian rhythm. This is your internal 24-hour body clock. It’s managed by the section of the brain called the hypothalamus and is affected by light, exercise and diet. 

One of the easiest ways we can influence sleep is by going to bed at roughly the same time every night to embed (no pun intended!) a strong sleep/wake rhythm.

Alongside a steady bedtime, you can also try some of these ideas.

Leave a gap between work and sleep

Stop work at least an hour before bed. Make a list of anything you need to empty out of your head for the next day so you won’t be kept awake thinking about that email.

Turn your mobile phone off

Or turn off your data so you can’t be disturbed by unwelcome emails or social media notifications.

Take a cleansing bath or shower

This is a great way to signify the working day is over and now it’s rest time. Choose soothing fragrances for your bath or shower gel, like lavender, vanilla, or rose.

Enjoy a calming herbal tea

There are lots of special night time blends on the market so pick your favourite. Chamomile is a great choice, as is lemon balm, lemon verbena, lavender, or valerian.

Do some slow ‘night time’ yoga or a guided sleep meditation

Go for restorative poses or a yin-yoga flow. Somatic stretches are another good option to help you relax and rest. You can find lots of guided meditations online or on apps like Insight Timer and Headspace. If you’re not sure whether meditation is right for you, read my Mindfulness and Meditation – can they help me?

Write in a diary or doodle in a journal

You don’t have to write reams and reams, it could be as simple as expressing something that you’re grateful for from your day, or doodling a little sketch.

Listen to some relaxing music

Classical, jazz, rock, soul…whatever helps you unwind.

Use calming essential oils

Add a few drops on your pillow or to a diffuser. You might try camomile, lavender, frankincense, or bergamot – see which you prefer.

Keep your bedroom cool and calm

It’s important to create a calm and serene bedroom so choose your colours wisely. A pale green is more calming than a bright red! According to the Sleep Foundation your bedroom needs to be cool. They suggest around 15.6 to 19.4 degrees Celsius for adults, keeping it dark and having few electrical devices. An alarm clock versus a mobile phone is always best. Think of it as your rest-nest where you can drift off to sleep free from distractions. 

It’s important to remember that we’re all different when it comes to sleep patterns. Some of us fall asleep early with ease, while others don’t nod off until much later. You might find it helpful to do this free quiz from Michael Breus (aka The Sleep Doctor) to discover your sleep type. Are you a dolphin, lion, bear or wolf?

You’ll discover insights into how much sleep you need, your optimal times for waking and going to bed and so much more. I found it insightful! And it’s a great thing to do as a family.

Once you know this information you can plan your schedule to fit in with your natural rhythms. Watch his TED talk for more information on that one 

Let me know how you get on. If you’d like to explore unwinding your mind and body why not join a New Moon Sound Bath session? You’ll enjoy gentle floor-based somatic stretches followed by a bespoke sound bath. You don’t need any experience and clients’ feedback is overwhelmingly positive about deep sleep afterward! Try it for yourself and drift off into the rest of your weekend. 

Don’t just take my word for it though. A recent attendee Evie said, ‘Give yourself the opportunity to relax in a calm and safe environment, with fellow like-minded people. I went into the practice with no idea of what to expect and came away from it feeling so much more connected to myself and the world around me’.

Best of all no experience is needed.  Book here to experience it for yourself. 

Let me know your thoughts 🙂

Take care

Joe