Sleep – that elusive butterfly we seem to chase as adults – as kids we fought naps and bedtime, but now who wouldn’t love to still have the ability to have an afternoon siesta each day??? After years of resenting/avoiding sleep and only getting about five hours a night on average, I have come to realize how precious those resting hours are to my body, brain and outlook. Two books that have been instrumental on helping me “see the night light” of the magnitude of proper sleep are Shawn Stevenson’s recent “Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success”, and “Sleep: It Does a Family Good” by Dr. Archibald Hart. 
I am working on a new sleep regime for myself and here’s what it includes:
- Since I get up at 5am, I have committed to getting to bed by 10pm. Now that doesn’t mean getting ready for bed, that means total lights out, head on the pillow, let’s do this sleep thang now!
- I am working on (and this is a hard one for me) a “no screens” block at least one hour before bed. No cell phone, tablet, TV. You only need to google “sleep and screen time” to find any number of articles on how cognitive stimulation before bed affects our sleep. Additionally, the glow from the screens (as well as lights from gadgets plugged in within your bedroom, clock screens and night lights), can affect the release of the sleep-inducing hormone, melatonin.
- I open the window (just like Grandma and her mother and generations past used to do) just a crack to let in the cool, fresh air. I’ve read that the optimal temperature for sleeping is around 65 degrees.
- To facilitate sleep, I use doTERRA’s essentials oils of Lavender and Serenity in a diffuser. Scientific evidence suggests that lavender may slow the activity of the nervous system, improve sleep quality, and promote relaxation.
- I do a few gentle stretches before bed. While vigorous exercise isn’t recommend for at least 2-3 hours before sleeping, some soothing stretches can relax muscles and quiet your spirit.
- I have a devotional book that includes Scripture verses, which I read before turning out the light. Praying is part of my bedtime routine. Two of my favorite verses are Psalm 4:8: “In peace I will lie down and sleep, for You alone, LORD, make me dwell in safety.” — and — Proverbs 3:24: “When you lie down, you will not be afraid; when you lie down, your sleep will be sweet.”
- I also read that certain breathing patterns can help you drift off, so I will breath in through my nose for the count of four, hold that breath for the count of seven, and then slowly release it for the count of eight. I look at it this way; I’m going to breathe anyway, so why not follow a recommended pattern for better sleep?
I hope some of these methods I’m using may be helpful for you as you seek a better and more recuperative night’s respite from your busy life. Please do comment and let me know what you do to get a better night’s sleep, and how these tips may be helping you!
Blessings, sleep tight, and sweet dreams!
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