Sleeping Habits &
a bedtime routine

Did you know that good sleeping habits include a regular bedtime routine? Thought that was just for kids? Think again...

If you try to jump straight from the swirling thoughts and frantic activity of your everyday life, into a deep sleep, you'll fail miserably (99% of the time anyway!). Your mind and body aren't controlled by flipping a switch to the 'off' position in that way.

However, establishing a soothing bedtime routine as an integral part of your sleeping habits, sets the stage for a good nights sleep.

Positive Sleeping Habits

It may seem obvious, but we ignore this simple fact all too often - some activities are conducive to a good night's sleep and some just aren't!

Your pre-sleep behaviors should be soothing and relaxing, not stimulating. The aim is to give yourself the time and space to wind down from the days' stresses and strains, and to reach a state of calm relaxation which will make it easier for you to fall asleep.

If your sleeping habits include some of the following, you'll be well on your way to establishing an effective bedtime routine -

• Take a warm bath
  A drop in body temperature helps to trigger the need for sleep, so a warm bath (or a soak in the hot-tub) may help you fall asleep faster. You can enhance this effect by using aromatherapy products (bath oils, scented candles and so on) with calming properties.


• Practice Relaxation Techniques
  Today's fast-paced world tends to make us tense and irritable, two emotions that can really interfere with your ability to sleep well. Spending some time on relaxing activities (breathing exercises, yoga, massage, meditation, gentle stretches etc.) before bed can really help to lower anxiety levels and calm your body and mind.


• Have a Bedtime Snack
  A bowl of nachos or that last slice of pizza definitely shouldn't have a place in your bedtime routine, but certain foods/drinks can have a positive effect on your sleep. Some foods contain an amino-acid called tryptophan which can make you feel quite sleepy. Remember that glass of warm milk your mom used to urge you to drink - yep, you guessed it, milk contains tryptophan!

  Many dairy products such as milk, cheese and yoghurt contain this chemical, as do soy products, poultry, whole-grains and many seeds/nuts. So, a glass of milk and a handful of wholewheat crackers could be a good addition to your sleeping habits. Their are also many herbal teas and other products that can have a relaxing and calming effect.



• Avoid Sleep-Destroying Activities & Foods
  Any activity that stimulates your brain or body (with the noticeable exception of love-making) can sabotage your bedtime routine. Stay away from horror movies, work e-mail, strenous exercise, caffeine, alcohol, tobacco, spicy foods etc. Also, watch out for unexpected side effects of prescription, OTC or natural remedies that you take for other conditions.

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