How to Get Your Body Ready for a Good Night’s Sleep

Hey, Sleeping Beauties – a good night’s sleep is a dream for the skin, body and soul, but sometimes it can be hard to come by. Our 24/7, always-plugged-in world means people are getting less sleep than ever, with the average adult sleeping fewer than seven hours a night (research suggests at least seven or eight hours are needed).

“It really comes down to three different areas: physical, emotional and spiritual,” says Serene Sanders of Mii amo, a destination spa, in Sedona, Arizona, which offers the Getting a Good Night’s Sleep treatment. There are five different types of insomnia patterns, she says: The person that falls asleep and wakes up at 2-4 a.m.; the person that has a hard time falling asleep; the person that falls asleep and wakes up continuously; the person that falls asleep and has heart palpitations; and the person that uses some type of chemical-oriented stimulant, like coffee or alcoholic beverages.

The good news is, “most sleep disorders can be managed with lifestyle changes…,” according to Natural Standard on SpaEvidence.com. Which is where we come in to offer you some guidance – catch the perfect Zzz’s with these Zen-like slumber tips:

1. Strike a pose: Do a few yoga stretches before bedtime. “I love Goddess Pose or child’s pose or any restorative yoga posture,” says one of our fave yoga gurus Kristin McGee. (Check out her better night’s sleep sequence she created for Health magazine.) Deep breathing before bed certainly helps as well, Kristin adds.
2. Unplug – give the electronics a rest: Turn off electronics 30 minutes before going to bed – TV, cell phone, iPad, iPhone, any game that’s electronic. Shut those pieces down.
3. Be scentsible: Fill your room with lovely scents – lavender is calming and peaceful, Mii amo’s Serene says. While you’re at it, rub essential oils on the bottom of your feet. (Makes sense to us!)
4. Keep yourself in the dark: The disruption to the amount of light we receive or absorb during the day and/or a change of the hour that we perceive darkness all have an effect on our sleep cycle (circadian rhythms) and our moods.
5. Think pink: “Circle yourself in a nice, soft pink (not a hot pink) because it calms energies down. Blanket, nightwear, pillows, etc., even that pink candle,” Serene says.
6. Stay in tune: Listen to a bit of nice music before you crawl into bed. Sounds relaxing, no?
7. Mental mind dump: Take a cue from Mii amo’s Sleep Treatment and take 3-5 minutes to think and write down everything that needs to be accomplished tomorrow, along with all the issues that you worked through today. Then, “let it go,” Serene says. “Release those emotions.”
8. Your bedroom should be a sanctuary: “People need to splurge on the sheets, bedding and pillows. Splurge on nightwear and set up a place of solitude and peacefulness. If you want to get into your room and get into your bed, you’ll sleep much better,” Serene says.
9. Make bedtime a sacred time: Check out the Art of the Bedtime Ritual by Bedtime Network co-Founders Cindy Bressler and Lisa Mercurio.
10. Skip the sip: Avoid caffeinated drinks (coffee, soft drinks, even certain teas) and alcohol a few hours before shut eye.

You might also like:

• The Art of Rest at Poland’s SPA Nałęczów
• 5 Healing Spa Treatments
• The Importance of “Me Time”
• Catch Some Zzz’s: Spa Treatments to Help You Sleep
• Sip & Sleep: Dream Water