Unfortunately, for far too many of us, that doesn't describe most mornings. The stress, worries, and competition of modern life rob us of restorative sleep. We can lie awake for hours, tossing and turning and replaying the events of the day in what seems like an endless loop. When sleep finally does come, it's never enough. So we begin another day tired and sore from the one before.
So what can we do to help improve our sleep and thus the quality of our lives? Here are some hands on suggestions you might try to get your zzz's and stay awake and refreshed during the day!
Perhaps the hardest thing is learning to let go of the day that just happened. One of the best remedies for soothing our minds before going to bed is a relaxation exercise. Here are a couple examples:
While lying in bed take a few deep breaths. Then scan your body from head to feet, first relaxing the top of your head, your eyes and neck, and moving all the way down to your toes. This technique diverts attention from your worries and over-stimulated mind. Many people fall asleep before they even get to their feet!
Another exercise you can try involves consciously letting go of your worries. While getting cozy in bed give yourself the opportunity to review your actions of the day. Consciously let go of those which upset you or caused discontent. Remind yourself that the day is over and it is time to move on from moments of the past. Practice giving yourself positive affirmations that can also be used during the day when your worries get you down.
- Avoid caffeine consumption in the evening and reduce your intake of sugars and alcohol.
- Avoid excessive visual stimulation too close to bedtime, like sitting in front of the TV or a computer screen.