Photo Credit: benjamin-voros
Hello and welcome to week 5’s mindful practice. This weeks practice is designed to be added to the previous weeks mindfulness practices.
This week’s exercise is
One of the things that really contributes to wellness is establishing a solid sleep routine. For some people sleep is a breeze, whilst for others this can be an endless cycle of disruption throughout the night.
The natural pattern of sunset and sunrise is still supported that early to bed and early to rise is better for our wellbeing. It is thought that the best time for us to retire to bed is between 10pm – 11pm, the optimal time being 10.10pm. This is due to the brains rise in production of melatonin which is what makes us feel sleepy. Sleep is important for cleaning and detoxifying our brains through the night. During the day a chemical called adenosine builds up in the brain and this eventually makes us feel sleepy. When asleep this chemical is cleaned away and the quantity decreases ready for us to awake. I think of this process like putting a depleted battery on charge overnight.
As children, we were likely to have had a strong bedtime routine of bath, story, milk, singing of lullabies before we drifted if to the land of nod. And for many who are reading with child of your own your likely to strive to set in these perfect bedtime routines to creating a calming, relaxing environment. However as we get older we seem to slowly forget to implement this technique into our adult lives. However this reliability to ourselves can be a great gift to our minds and body’s. So how can we achieve more mindful sleep.
- Reduce screen time at least 30 minutes before bed. 1 hour is preferable
- Darken your environment by dimming lights, this lets your brain know bedtime is approaching.
- During this time carry out calming activities such as writing in your gratitude diary, reading or meditation
- Ditch the caffeine and alcohol and opt for a caffeine free herbal tea instead. Chamomile is a particularly good choice.
- Then set to bed by the sweet time of 10.10pm each night
- I like to spritz my pillow with a sleep time essential oil pillow mist
- Get 7-8 hours of sleep per night for opti
- Awake the same time each morning
Some great oils to aid sleep include:
- Lavender – eases worries and anxiety, relieves tension, is a sedative and works to improve sleep quality. This is my number one bedtime oil.
- Angelica – for people with severe exhaustion this oil helps to relieve worries and anxiety whilst supporting the nervous system.
- Roman Chamomile – helps to reduce muscular tension in the body that can effect the quality of sleep. This oil can also assist people who suffer with continuous nightmares.
- Neroli – can aid women struggling to sleep throughout the menopause.
Zoe Lou x