Good sleep strengthens immunity, sharpens focus and lifts your mood, but it can fall by the wayside when schedules fill up. A few mindful tweaks to your bedtime routine can help you recharge and wake up ready for the day ahead.

A new year is the perfect time to reset your sleep routine and reclaim truly restorative rest. Good sleep strengthens immunity, sharpens focus and lifts your mood, but it can fall by the wayside when schedules fill up. A few mindful tweaks to your bedtime routine can help you recharge and wake up ready for the day ahead.

How to start:

Create a gentle wind-down ritual. A consistent, mindful routine tells your body it’s safe to slow down your senses and drift off. Here are some elements you can incorporate into your wind-down routine:

• Dim the lights an hour before bed to let your body ease into evening mode
• Stretch slowly and gently to encourage your muscles to relax
• Try a mindfulness exercise such as focusing on the sensation of breathing, and acknowledging thoughts that come up, then returning focus to your breath
• Enjoy a soothing cup of herbal tea to signal to your body it’s time to rest. The warm liquid will help relax your body and can make you sleepier, while the herbal ingredients can have a calming effect on your body and mind.
• You can also consider gentle herbal supplements, such as ValeriCalm from Canadian producer St. Francis Herb Farm, which can help ease tension and promote a calm transition to rest.

Unplug for the night. Your body is wired to interpret bright lights as meaning that it’s daytime. Phones, TV and computer screens can trick your body into staying awake. Swap bright screens for a book, and make sure you have enough light to read by. If you’d rather wind down in the dark, consider a calming playlist to help quiet your mind.

Better sleep means brighter days with more energy. Improving your sleep just takes some self-kindness and a few intentional nighttime moments.

Source: www.newscanada.com