Hands down the number one complaint I hear from people my age is the inability to fall asleep and stay asleep. We spend precious hours every night tossing and turning, hopping from bed to couch and back to bed silently counting down in our heads, "If I can just get to sleep right now, I'll have 5 (then 4...3..okay 2) good hours of sleep before work. I can live on that." Well the truth is folks, we can't live on that. Our bodies require a good night's sleep to maintain our physical, mental, emotional and spiritual health. We are quickly becoming a nation of churlish, coffee guzzling zombies, stumbling through each day in a fog. Good thing there's a Starbucks on every corner, right?. Wrong.
Stress, the foods we eat and plain old bad habits all play a part in keeping us from finding the elusive sleep we crave so greatly. Here are a few ideas to help you prepare your body for a good night's rest.
- Reduce stess by practicing yoga, meditation, belly breathing, acupressure, reiki, reflexology, visualization or massage.
- Take a hot bath.
- Exercise, but no less than 3 hours before bedtime.
- Don't listen to or watch the news before bed.
- Practice positive thinking and affirmations.
- Lavender has been proven to reduce anxiety and improve sleep. (I sprinkle a couple of drops of essential lavender oil on a tissue and place it under my pillow. Works like magic!)
- Avoid sugar, coffee, soda, alcohol and nicotine. Have a cup of herbal tea instead.
- Keep a regular schedule, go to bed and wake up at the same time. Yes, even on the weekends.
- Keep as much sound and light out of your bedroom as possible. Turn off and unplug the tv, computer, cell phones, etc.
- Don't eat a large meal before bed. Avoid anything heavy or spicy.
- Keep your bedroom cool, comfortable and clutter free.
- Your bed should be used for only two activities, sleep and sex. That's it. No watching tv, no reading, no laptop. Sleep and sex.
- Keep relaxation as your focus, not sleep. Don't try so hard.
With a little planning and preparation you can set the stage for night of blissful repose. Sleep, it does a body good. You should get some.
Good night and sweet dreams.
After this long, cold, snowy winter, we could all use a vacation. Unfortunately, most of us can't just pick up and go when we need a break. I can just hear it now...How can we afford it? What about the kids? There's just too much to do at the office. There's no one to take the dog. And of course, I'll have to diet for weeks before I stick my butt into a swimming suit. There's a simple solution to all those issues right at your fingertips. Well, actually, on top of your shoulders. Take a mental vacation. It's free, it's easy, there's nothing to pack, you won't be molested by airport security and best of all, honey, you absolutely ROCK in that bikini.
So let's get quiet for minute. Where would you go if you could travel anywhere in the world? Great choice! Now close your eyes and imagine yourself there. What is that smell? Is it fresh clean mountain air or the aroma of burning firewood? Is it the comforting scent of warm bread baking in the oven or the earthy smell of new growth and decay found in the forest?
What are you wearing? Can you feel the sun shining warm on your skin? Or are you barefoot, enjoying the sensation of the sand shifting beneath your feet? Is the spray from the ocean hitting your face? Or are cuddled beneath a warm blanket in front of a blazing fire?
Wait, listen. What do you hear? Is it the ocean? Or the noise of a crowded marketplace? Is it the eagles calling out to one another? Or the sweet sound of silence? Sssshhhh, be still and just enjoy.
I'm hungry, let's eat! Should we have the pasta with fresh mozzarella and warm bread dipped in olive oil? Or maybe the spicy shrimp jumbalaya and cornbread muffins? And since we're on vacation, calories don't count so we have to have dessert. Let's order the Flan de Leche or how about Blueberry Crepes? No, I think I'm in the mood for something I'm more familiar with. How about a piece of pumpkin pie? Or a gooey chocolate sundae?
You can take a mental vacation whenever you need one. Use this trick when you're stuck in a boring meeting, riding the bus or to relax before bed. Expand on a previous trip or make up a brand new adventure but wherever you go, try to engage all your senses to fully enjoy the experience.
On that note...goodbye everyone, I think I hear Tuscany calling my name.
