It seems that everybody I speak to these days is having trouble with sleep. This is not that surprising considering the busy pace most people keep. We all know that a child needs a bedtime routine yet we seem to forget to continue the ritual as we get older. I thought it would be a good idea to share a list of tried and true things to do that you can adopt as your bedtime routine.

1. Choose a bedtime; mine is 10pm.
2. Turn off all electronic devices 1 hour before your chosen time.
3. Set the stage; dim the lights, light candles, or have the fireplace on.
4. Diffuse a calming blend of doTerra essential oils; Bergamot, Lavender, or Serenity blend
5. Sip a warm beverage; Chamomile or Rooibos tea (whatever you fancy that is decaf!)
6. Snuggle with a loved one, your cat, or your dog. (perhaps all of them)
7. Write down 3 things you are grateful for from your day. Say a prayer at this time.
8. Just before getting into bed do a couple of yoga poses that relax you. ( I like laying on the floor while putting my legs up against the wall and closing my eyes for a couple of minutes (Viparita Karani)
9. When in bed give yourself a foot massage; choose an oil that you enjoy and work it into your feet & between your toes. They have supported you all day long and need some much deserved attention. (this is my favourite part of my bedtime ritual, I choose 1 of these oils Bergamot, Roman Chamomile, Grapefruit, or Balance blend)
10. Have a book by the bed and read a few pages before turning out the light. (escape reading nothing heavy)
11. On the nights that it is still difficult to fall asleep, take a nice relaxing, spa-like epsom salts bath with candle light and soft calming music.

Your bedroom should be a bedroom, not your office, or your laundry folding station. Remove all the clutter that you no longer notice but is present. Your bed should be enticing, you should be looking forward to crawling between the best sheets you can afford, the weight of the duvet or blankets being just right, lots of pillows to arrange around you before and during your slumber. Make the bed comfy, cozy, and welcoming. Just like a luxury hotel bed. Keep the room dark and cool. Remove anything that emits a light. Keep electronics out of the room. Have an old fashioned alarm clock across from the bed.

Now that your environment is set, you can pick a few or all of the above suggestions. What will your recipe for a successful night’s sleep be?

                              "Sleep is the best meditation."
                                                           Dalai Lama