Hello and thanks for tuning in to Tranquil Spirits podcast.
My name is Jacqueline and I'm very happy to have you here with me.
I don't know about you but I can struggle with my sleep and when I do I don't feel I'm being my best self the next day.
Sleep is very important for all of us and when we don't get a good night's sleep our daily life can suffer.
With a lack of sleep we aren't able to think clearly,
We don't have as much energy as we could have,
We can become emotional or even prone to getting sick.
The better our night's sleep the better rested we are and then we are able to function well in all areas of our life and the people who rely on us need us to be performing at our best especially when times are stressful.
So what causes someone to experience bad sleep?
Well stress and anxiety are the most common causes of sleepless nights and finding ways to banish these feelings before our head hits the pillow seems the best practice.
Here are my five tips to help you sleep better.
Number one a sleep routine.
Now this might sound weird but it is a good thing to have.
Most of us have a morning routine for going to work or getting the children to school.
We tend to get up at the same time and have a set routine which many of us don't even have to think about because it's become such a habit but not so many of us have a sleep routine.
When we have a sleep routine our body knows that it is time to slow down.
We get into the mindset of rest and when that happens we find it easier to fall asleep.
Take a look at what you do before you go to sleep.
It may be that you go to bed at the same time every night but you don't fall asleep at the same time because you spend time on social media scrolling through Facebook and before you know it an hour or more has passed and although you may be tired that screen light has woken you up.
By changing certain things before we go to sleep can make getting to sleep much easier.
Making an intentional act of not touching your phone once you get into bed and winding down with some music or nighttime story.
Yes stories are good to listen to for adults as well as children.
This really does help with feeling settled and getting to sleep.
Number two is meditation.
Quite often we can't get to sleep because our head is so busy with thoughts that we can't shut them off or we get to sleep and then wake up in the middle of the night when our mind chatter has come off pause.
Instead of lying awake thinking and thinking try meditating.
Meditation helps quiet our mind by keeping us in the present moment.
By making this a regular part of our nightly routine we will worry less while falling asleep and function better the next day.
If you find your mind still won't switch off try writing down everything that is on your mind before you do the meditation.
This really helps me because it also takes away the worry that I won't remember those important things in the morning.
Number three exercise.
We know that when we do regular exercise during the day it helps release physical tension in our body and can also alleviate anxiety from our mind.
But have you ever thought of doing exercise before bed?
Now it doesn't have to be anything too physical.
Doing some yoga is a brilliant exercise to do as it involves gentle body movement that releases stress and tension in our body while the practice of breathing patterns calms our mind.
Number four essential oils.
These are a great way to help relax mind and body before bed.
Lavender to me is the best oil to start with if you know nothing about essential oils because it really does relax the mind and body with its calming qualities.
By placing a few drops in a diffuser you can create a calming atmosphere an hour before sleep or a few drops to a carrier oil such as olive oil and then rub it into your feet especially the soles.
This works wonders for relaxation.
Experiment with a few different oils and see which ones work for you.
Chamomile and jasmine are also good but if citrus scents are stimulating to you don't use them before bedtime as they could have the opposite reaction and keep you awake.
Number five is breathe.
Don't try and force yourself to sleep instead focus on relaxing.
There is nothing worse than tossing and turning all night.
Here are two breathing techniques I have found very effective.
The first one is the four seven eight breathing technique.
This involves breathing in for a count of four,
Holding the breath for a count of seven and exhaling for a count of eight then repeat.
Normally I don't need to do more than four rounds of this before I am fast asleep but we are all individuals to do as many as you need.
The second technique is to relax your whole body one area at a time while taking slow deep breaths in and out.
Start at your feet tense them up and then relax and repeat one more time.
Then move up to your knees and do the same.
Tense them up and then relax and repeat.
Now your whole leg continue with each part of your body until you reach your head and if you're not asleep before you get that far clench your jaw and relax.
Normally I'm asleep before I get to my legs and I hope the same thing happens for you but if you're still awake by the end of this one go and make a cup of warm milk and then go back to bed and do the routine again.
It always works for me.
So these are my five tips to sleep better.
One a sleep routine,
Two meditation,
Three exercise,
Four essential oils and five breathe.
Throughout my life I have learnt that struggling with anything causes me too much stress and doesn't create a good end result.
I have learnt that having a morning and nighttime routine keeps me calm and relaxed in mind and body.
I have learnt that after a busy day stretching out my body also helps me relax my mind.
I have learnt that by experimenting with alternative therapies my mind,
Body and soul benefits greatly and I have learnt that by intentionally breathing I allow appreciation for my amazing body both inside and outside.
Thank you so much for listening.
I hope you have found this helpful in some way.
Please feel free to message me.
I truly enjoy hearing your thoughts and I thank you for taking time to do that.
You can contact me through my website tranquil-spirits.
Com and also please visit my Tranquil Spirits Instagram and Facebook pages.
Have a beautiful day.
You deserve it and remember always follow that dream.
Thanks again for listening and I'll speak to you again soon on my next podcast.
