Most people have an idea of what to do in order to get a peaceful night’s rest, but for one reason or another they still find themselves tossing and turning. Their mind won’t quit – it won’t shut off.
We all know that lack of sleep can cause many significant health issues and increase stress levels. And yet, for about 50% of the nation’s population, getting a good night’s sleep is harder than mining for diamonds in Africa!
In Ayurveda, sleep is one of the three pillars of health. In order for our bodies to have perfect health and well being, we need to have time to relax and rejuvenate ourselves. With the intention of decreasing stress and reducing its effect on our bodies, here are some simple tips for falling asleep that have helped my clients and myself tremendously.
Lavender Essential Oil
Put a drop of highly therapeutic lavender essential oil on the bottom of each foot and massage it in to your skin. Use your finger to rub it in about 8-10 times. The oil will be absorbed into the body very quickly, and you can use the remaining oil on your shoulders. This will help to cool the winds of the mind and move into a relaxed state.
Make Your Diet A Routine
Eat three cooked meals a day, preferably at the same time of day. This will help the mind fall into a normal routine or pattern to decrease feelings of chaos and unpredictability. As much as you can, keep things stable and regular.
Choose A Bedtime
Ideally, go to bed by 10 pm and wake up by 6 am to set a predictable pattern for the mind. Use the lavender oil on your body about 15 minutes before you’re ready for lights out to relax your body.
Turn off the television and any electronic equipment in your room! The electromagnetic energy and radiation that comes from these devices keep your mind alert, especially if your cell phone makes a sound every time you receive a message. Ideally, turn off the TV at least 15 minutes before you go to bed and keep all electronics away from the area where you sleep.
Drink Warm Milk
Make a nice, warm, yummy drink to help relax your body: warm 4-6 oz. milk and put a pinch of nutmeg in it. Allow the nutmeg to be absorbed and enjoy. If you’re lactose intolerant, this recipe still works great with other kinds of milk (coconut, almond, soy, etc.).
Nutmeg is a natural sleep inducer because it allows melatonin to release naturally, but be careful not to add too much as it can be harmful to the body.
Diffuse Essential Oil
A diffuser is a container that you fill with water and a couple drops of essential oil. It works similar to a mister or vaporizer to add essential oils into the atmosphere, and is a lovely way to help your body relax. Let it be part of your 15-minute ritual before you go to bed.
Try a 5-minute meditation to calm the mind. It doesn’t have to be formal, it can be as simple as laying in bed with the lights off and giving gratitude for the things that happened during the day.
When thoughts come up, repeat the word “calm” to yourself. Say, “I am calm, I am at peace, I am relaxed and I’m being restored.” Repeat this phrase and allow the rambling thoughts to disappear. Eventually you’ll fall off into slumber and have a great night’s sleep.
Are you ready to create more relaxation and peace in your life? Visit: http://www.stressassessmentmagic.com to discover the best ways to promote health and vitality for your body type.
Wishing you much health and wellness!
Rochel Marie Lawson, RN,AHP,CMS
The Queen of Feeling Fabulous