B Refreshed: 7 Steps to a Great Night's Sleep!

We all know a good night's sleep is important for our health and our relationships.  It doesn't take much to become sleep deprived, so it's important to catch up on sleep when we can. Incorporating a bed time ritual for yourself can set the stage for a great night's sleep.  Try these suggestions over the weekend and catch up on your zzzz's!

1.  Change your sheets. Is there anything better than fresh linens on the bed?  When I change my sheets I like going to bed early to get the most out of that first night.  When you change the sheets you're preparing your subconscious for a good night sleep.  Add a few drops of lavender essential oil into the dryer for an extra dose of lovely.

2. Stretch.  10 minutes of stretching or yoga will help release tension and prepare your body for a night of stillness.

3. Exfoliate.  Exfoliating with a dry brush is a great way to remove dead skin and circulate your blood and lymph. When you get in the warm tub your blood and spirit settle down quickly. 

4. Take a bath.  Use plain epsom salts or your favorite bath soak in the tub.  Again, adding a few drops of lavendar essential oil to the bath water is always nice.  Use the salts and rub them on your neck and shoulders to work out more tension.  If you couldn't use the drybrush then use salts to exfoliate your skin.  Light a candle and replenish with a cool glass of water.  Relax. Moisturize after your bath. 

5.  Press your facial points to release tension in your face.  We hold a ton of tension around our eyes and brows, forehead, jaw, and ears.  Massaging these areas while applying moisturizer helps to release tension and relax our face muscles. 

6.  Write in a journal.  I love this journal devoted to Gratitude from Virtu. The idea of writing specifically about the gifts in each day help set the tone for a peaceful head and heart.

7.  Listen to a guided meditation.  My Dad taught me as a child how to do "yoga" at night to help me fall asleep, by simply relaxing my body in small sections.  Start with your toes and work your way up to your head or vice versa.  This works very well but can be challenging at night if your mind is particularly restless.  Lately, I've been listening to Brian Weiss meditations on my ipod.  There's two on one disc and I almost never get to the second one. You can download these meditations here.

Preparing for a good night sleep begins before you shut your eyes.  Incorporating a pre-bed ritual can help you get the most out of sleep, so you feel refreshed and ready for following day.