Following seasonal rhythms is not something that only happens in nature. Our bodies, too, need fall to readjust…it’s the perfect time to slow down, restore and renew ourselves. Although we’ve set the clocks back, some may be having a hard time adjusting to a new sleep routine.
A lack of sleep can affect our immunity, our energy levels, our performance at work and even our relationships. Additionally, all the uncertain events going on in our world, as well as the changing weather patterns, can play havoc on our sleep patterns.
Consider these practical tips for creating a restful routine in the evening to reset your body and mind as well as keep your immunity strong for the upcoming winter months.
Keep your thermostat set between 65 and 67 in the bedroom. A too hot room is sure to disturb your slumber.
Bedtime is the perfect time to institute some rituals that can help the mind unwind. Cate Stillman, author of Body Thrive recommends keeping the bedroom free of clutter, including electronics.
Those who may experience anxiety can try an app like headspace.com which can help with relaxation. Stillman loves this before her bedtime.
Spend time with a loved one or even your pet for a few moments. A simple hug or gentle touch increases oxytocin. Connect with yourself by placing your hand or finger on a marma point on the heart called Hridayam. This acupressure point calms the mind, balances emotions and relieves stress.
Another way to connect with the body is simply to place your feet up on the wall or headboard for seven minutes and just breathe deeply. This will help calm the nervous energy.
Ayurvedic skincare expert Sheryl Price from Sheryl Skin Care Therapies recommends massaging the feet each night at bedtime using Banyan Botanicals Massage Oil called Sleep Easy made with essence of jasmine and chamomile. Better yet create your own blend using organic sesame oil with lavender and magnesium oil.
A soothing drink of warm milk with pinch of cardamon, ginger, nutmeg and cinnamon with an added bit of ghee (clarified butter) should do the trick. Or blend warm milk with a warming swirl of organic ginger, galangal & golden turmeric from Pukka tea.
A well-designed mattress with quality bedding will make sleep much better. Additionally, comfortable sleepwear is key. Casper makes a superior mattress and their motto is “creating the best experience possible.”
To help regulate sleeping patterns, try Ayurvedic practitioner Vasant Lad’s Good Night Sleep Tea, made from chamomile, skullcap, and tagar, which promotes muscle relaxation and a deep, sound sleep. Have a cup about ½ hour before going to bed.
Additionally, try to wake up at the same time every day…even on the weekend. Monica Bloom, author of In Your Elements an Ayurvedic Guide recommends this relaxation technique.
“Laying on your right side, mouth closed, breathe through the nose. On a deep inhale think ‘Soooo’ and on the exhale say ‘Hummm’. So hum, so hum. Literally means ‘I am that, I am the Divine’. This mantra will help one sleep soundly, awake energized and remind us we have all the strength we need within.”
Sleep Cards: Casper.com