PRIORITIZE the power of a peaceful sleep....
SPACE :: Clear your space and create a calm place to rest. When our outer environment is cluttered, we lack the space inside that we need to let go and unwind. And, make it dark. Any amount of light signals our brains to stay awake. If that’s not possible, wear a sleeping mask. If it’s noisy where you sleep, try using a white noise machine to neutralize sounds.
SATURATE :: Drink water often — and early in the day (so you’re not up all night going to the toilet). Aim for a little more than half your body weight in ounces daily. When you’re dehydrated, you tend to feel wired when it’s time for bed and tired when you wake up in the morning.
SITUATE :: Get in bed 8 1/2-9 hours before you have to wake up. This gives you time to relax and fall asleep. Most of us need 8 hours (a very small percentage of the population needs less).
SYNERGIZE :: Turn off your TV and shut down your phone and other devices an hour before bed. This is very important. Read a book instead (not on your kindle — again, the light disrupts our sleep hormones).
SYNCHRONIZE :: When you get in bed, place your hands on your belly and begin the “same breath” practice. Inhale for three counts, and exhale out for three counts. Repeat this for a total of five breaths. Then, try inhaling for four counts and exhaling for four — for a total of five times. Move on to five counts, five times. Then move back to four counts, and finally back to three. Feel your mind clearing and your body relaxing deeply.
*If you tend to wake up in the middle of the night, try the breathing practice above or do some gentle stretching like child's pose and cat/cow until you feel sleepy again.