This is not a bad dream! But you can sleep well.

Do you ever feel like you are living in a bad dream? These days it may seem more like a nightmare? Our lives have been turned upside down and it is affecting many people’s ability to sleep. There is no doubt that COVID-19 has caused many to feel a sense of imbalance in their lives. However, from my conversations with people, sleep was a problem for many long before this virus made its debut. The importance of quality sleep can not be stressed enough! Ample rest supports the immune system and puts us in the best position to stay healthy. Inadequate sleep will affect how you function the following day, potentially affecting mood, concentration and overall energy.

The perceived threat remains out there, but you do not have to let it steal your valuable sleep time. Here are some tips and tricks that may help you fall asleep and stay asleep naturally.

A consistent routine is one of the best ways to make sure you are falling asleep and staying asleep. Try to maintain a regular sleep schedule, going to bed at a similar time, somewhere between 10 and 11 being an optimal time for most people. Creating this rhythm helps regulate your body clock and may help you sleep better.

TURN OFF THE NEWS. Continually being updated on what is going on, especially during times like this is only going to keep your mind racing and having you go to bed feeling unsettled and anxious. There is never a good time to watch the news at night, and that fact is even more important to realize now. Choose a time during the day to get your updates so you can stay informed. At least an hour and a better suggestion is two before you go to bed turn off all devices. Falling asleep in front of the TV is not helping you get a restful night’s sleep. Even if you are watching a comedy show, the blue light, the stimulation all affects how easily we fall asleep. Speaking of the TV, your bedroom should be an environment conducive to sleep, having a TV in your bedroom is never a good idea if you want to get a good night’s sleep.

Having a routine is often helpful. Drinking a warm cup of tea with herbs like lemon balm, chamomile, hops can be a soothing routine. In Ayurveda, they use a mix of warm milk, turmeric, honey and spices (check out doTERRA’s version here). Additional herbs or supplements can be helpful. A combination of Serenity Capsules and Copiaba, are both essential oils blends that work in conjunction to support a goodnight’s sleep. For some, supplementing with melatonin, or Valerian can work, but come with warnings on long term use.

Doing some gentle or restorative yoga poses can help the body and mind unwind. Some poses to consider are leg up the wall, corps-pose, and gentle spinal twists.

Taking a relaxing bath with Epsom salts and some soothing essential oils can relax muscles as well as relaxing the mind. (My favorite way to relax) Many essential oils for sleep have calming benefits. Some of my favorite oils to mix with my Epsom salts are lavender, vetiver, cedarwood, and any number of blends that are designed to help us relax. Another way to use oils before bed is to diffuse them at your bedside. Starting 20 -30 minutes before you tuck in or giving your self a foot massage using calming oils can also create an atmosphere of calm.

The key to a good night’s sleep is creating an atmosphere that tells your body it is ready to rest, decreasing the stimulation and quieting the mind.

Great health starts with what you put in, on and around your body. Let’s talk. Set up a 30-minute strategy session to learn how you can live your healthiest most vibrant life.