Before your head sinks into the pillow at bedtime, there are some very simple things you can do to prepare mind and body for a night of deeply restful sleep. The evening hours are a time when the busyness of your day should begin to wind down. It’s important to create a bedtime ritual that will help tame the thoughts that may still be racing through your mind and which can prevent you from falling or staying asleep throughout the night.

Try adding some of the following naturopathic and holistic approaches to your evening routine.

  • Enjoy a warm bath including Epsom salts and/or lavender oil.
  • Listen to the relaxing sounds of ocean waves, classical music, or chimes. There are specialized acoustic recordings that are orchestrated to affect specific brain wave patterns for relaxation or sleep.
  • A guided recording of progressive muscle relaxation, deep breathing exercises, restorative yoga poses, can help the body create the relaxation response.
  • Herbs and other botanical or aromatherapy treatments are useful for calming down after a stressful day. You might want to ask your naturopathic doctor about teas, tinctures or capsule preparations of valerian, skullcap, passionflower, or lemon balm.
  • Try prayer or meditation, beginning with just 10 minutes a day. Focused thought has numerous health benefits and recent studies show it can significantly affect the quality of your sleep.

If sleep has proven difficult for you in the past, we hope these therapies help you. Sweet dreams!

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