Hello beautiful souls,
This is June Bee,
And today I'm going to discuss my sleep routine with you.
So how do you find a great sleep routine that you can stick with and make it a habit for long-lasting sleep and feeling refreshed when you wake up?
Let's explore this together.
I have had a long issue with sleeping and I've spent a lot of time on how to get into that totally relaxed state.
Usually wanting to get into that state fairly quickly.
So today we're going to go through my sleep routine to see if it may help you as it has helped me.
Let's begin right at the beginning.
How are you feeling?
If you are stressed,
You may find it difficult to slip into a relaxed state.
So have a wind down and get more comfortable.
Then what is the setting where you will be sleeping in?
You need to have a place that is conducive to a great night's sleep.
Lastly,
What are the sounds and sights you can see?
Is it a peaceful or is it an uncomfortable and not relaxing place at all?
Today we will go through some cues that help me to relax as soon as I hear them and help me to drift off to sleep many times before I even realise it.
So here are the cues to follow on our journey to sleep.
So let's get into your favourite sleeping position.
Make sure you are comfortable.
Fluff the bed and make sure the blankets cover you the way you like them to.
There's nothing worse than being all comfortable and your toes are out of the blanket and are cold.
So make sure you're all tucked in.
Reduce all lights that are around you so the place is dark or dim.
And then close your eyes.
Use this technique to gently relax your muscles right now.
As you lie down,
Think about your toes.
Wiggle them up and down.
I'll tell you when to stop.
Okay,
And stop.
Your ankles,
Both together,
Make a few slow and large circles to the right and then left.
One way.
So once,
Around.
Twice,
Around.
And then last time,
Nice big circle.
Now we're going to go the other way.
Left to right.
Once,
Around.
Twice,
Around.
And last time,
Big circle.
And relax.
Moving on to your calves,
Flex them for a minute by pulling your toes up.
Then gently relax them by pointing your toes down.
Again,
Gently pull your toes up and point them down.
Last time,
Gently pull your toes up and then relax them in a neutral position.
Your thighs,
Clench and slowly relax.
As if you were trying to pull your kneecaps up.
So clench again,
Hold and slowly relax.
Last time,
Clench and slowly relax.
Now on to your back and buttocks.
Gently clench and release.
One more time,
Clench and release.
Last time,
Clench as tight as you can and release.
Gently relax.
Now on to your tummy.
Pull your tummy all the way in.
Hold and gently relax.
Pull your tummy in and gently relax.
Last time,
Pull it right in and gently relax.
Wiggle your fingers now.
Keep on wiggling on both hands and relax.
Roll your wrists one way.
Roll them now slowly,
Nice big circle and relax.
Now roll them in the other direction,
One big circle and relax.
Now flex your biceps and gently relax.
Again,
Flex your biceps,
Gently relax.
And last time,
Flex,
Gently relax.
Roll your shoulders gently backwards in a full circle,
As big as you can.
Once again,
Big circle and last time,
Roll those shoulders all the way back.
Now we will reverse and roll them forward.
Big circle forward.
Another time,
Big circle forward.
The last time,
Big circle forward and relax.
Now on to your neck.
Look left and then slowly right.
And again,
Look left and then slowly right.
Last time,
Look left and then slowly right.
Now lift your head very slightly and look up and gently down towards your toes.
Look up and gently down towards your toes.
Last time,
Look up and gently down towards your toes.
Now let's go to your breathing.
Slowing down the heart rate and let's take some nourishing breaths together.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Last time,
Breathe in.
Breathe out.
Now slowly imagine yourself melting into the bed.
Settle in now.
Listen to the sound of my voice.
If your mind wanders,
It's okay.
Bring it back to the sound of my voice.
Let go of everything that has happened today and let's relax together.
Listen to the sound of your breath going in and out.
Last time,
In and out.
Now imagine yourself being weightless and floating.
Nothing is bothering you now and you are free.
Lastly,
Slowly,
Imagine yourself melting into the bed in a sea of peace.
Have a wonderful rest and follow this sleep routine each night for at least a month to form a great sleep habit.
And easily drift off into an amazing night's sleep.
Good night.
