We don't realise how precious sleep is until something happens to upset that natural rhythm that sends us of to the land of nod each night.
Today I am going to share with you 5 top tips to help you get a good night's sleep.
Top Tip for Better Sleep Number 1
In order to sleep well, we need a relaxed mind and body. The best way to achieve that is to do what you love. When we are content, doing what we enjoy then we will be more inclined to be able to relax and get a good night's sleep. Sometimes, however, we lose sight of what we love and we get a little lost. And so, the next four tips will come in very handy in the meantime.
Top Tip for Better Sleep Number 2
Make yourself a salt foot bath before bed. Check out the link of the blog post I have written about this. Soak your feet in warm water with a cupful of Epsom salts for at least 20 minutes. The magnesium in the salts will help you to relax.
Top Tip for Better Sleep Number 3
My next tip is to do some gentle bed time yoga. I have been practising yoga for 25 years and have been teaching for half that time. Gentle poses at bedtime can really help you to relax, Just make sure you don't do anything too active or stimulating as this will wake you up. The following poses can help you to relax. They all activate the parasympathetic nervous system. The mind and body need to be relaxed in order to sleep and when the parasympathetic nervous system is activated then we are supported in achieving a more relaxed state.
Do not do any of these poses if you have eye problems or suffer with your blood pressure. If in any doubt consult your doctor first.
The first yoga posture is Halasana (Plough Pose). If doing Halasana is difficult for you, try doing it on your bed. The softness of the bed will give you some extra bounce and support to get into the pose. Just make sure that you are not near the edge of your bed. Stay safe.
The second yoga pose is Sarvangasana (shoulderstand). If this pose is difficult for you, you can try legs up the wall instead.
The third pose is Karnapidasana (knee to ear pose). If you can get into it, this last pose is incredibly relaxing. Be gentle with yourself and just do what you can. This is my personal favourite for a complete mind switch off. The more tucked in I get the better.
Top Tip for a Better Sleep Number 4
Many moons ago I trained in Swedish massage. I use the techniques almost on a daily basis for my family and my own self. My particular favourite is foot massage. The feet have reflex points that connect to the whole body. When you massage your feet, you activate those points and your whole body benefits. You don't need to be an expert to do this for yourself. I was massaging my own feet, long before I trained in massage. Just be kind and gentle with yourself. Use a mixture of gentle sweeping movements with your fingertips along the top side of your feet. This stimulates the lymphatic system. Then use deeper, circular movements with your thumbs on the under-side of your feet. Make sure you massage the whole of the underside of the foot. You may wish to pay particular attention to the area around the toes. Massaging the toes will help to connect to and relax the whole head, brain and neck area. Do this each night before bed and with time, this repeated self-care will start to pay dividends.
Top Tip for a Better Sleep Number 5
You can massage your feet using my sleep well balm. I created this balm to help people get a good night's sleep. It contains a mixture of hemp butter, vetiver, petitgrain, passionflower and ashwaghandha. All the ingredients were chosen to calm and relax you before bed. So what better way to use it than giving yourself a foot massage and then finish with gentle circular movements on the temples and wrists too.