5 Tips for Better Rest
1) Set a Bedtime
In order to train your body to fall into a desirable pattern, you need to be consistent. Choose a bedtime you can follow regularly so that your body will know when it’s time to fall asleep. A good rule of thumb is to work backward from the time you have to be up. If you’d like eight hours of sleep, for example, and you want to wake up at 8 a.m., make midnight your bedtime.
2)Create a Super Sleep Environment
Make sure your bed is comfortable and your room is dark and quiet. If that’s a problem, invest in eyeshades and ear-plugs. Choose the right firmness for pillows and lower the temperature in the room so you don’t feel overheated once you’re under the covers.
3) Start a Relaxing Ritual
Write in a journal, take a hot bath, read a chapter in a favorite book, or do a few minutes of yoga. Try some light stretching or breathing exercises. This prepares your body for a comfortable, deep sleep.
4) Learn to Visualize
Envision yourself floating in the Caribbean, lying on a warm beach in Hawaii, or rejoicing after a great game of golf or tennis. Conjure this image in your mind before drifting off and then again if you wake up in the middle of the night. This kind of dream mantra can help to reinforce the sleep response.
5) Reward Yourself
When you’ve done all the right things, acknowledge your success. Positive reinforcement is an important factor in the learning process, so take some of the credit. Treat yourself to a new candle, a CD of your favorite music, a yummy treat, or your favorite tea. Rewards accelerate the learning process and make you feel good about what you’v e accomplished. As you should!