Many of us wish for a proper sleep schedule but rarely is it achieved. However, finding an evening routine to help your body and mind transition into a quiet place of peace will ease you into sleep every night.
Tracy's Tip: 5 Steps for Consistent Sleep
Dim your screen brightness 3 hours before bed. This means computers, TVs, readers and phones. The blue light emitted by these devices mimics the sun rising. Turning the brightness down can help, or finding an application that turns your screens a red hue can do it as well. Also, paper books are still pretty cool.
Limit your food intake 2-3 hours before bed. This affects your metabolism and start to your sleep cycle. Your body needs to break down that food before it can naturally start its sleeping healing phases. Our muscular system is our last system to be checked during a sleep cycle. If we don't get enough sleep that can be the reason you wake up achy. Great way to help any light sleeper sleep is with white noise.
Try (as much as you can) to sleep on your back with a pillow that keeps your neck in alignment. To find your proper pillow height, put books under your head until the back of your head is aligned with back of your shoulders. Then make sure when you find a pillow, you sink in to that same depth. I also enjoy a pillow under my knees. Sleeping on your face at all will cause lack of blood flow and collagen.
Try legs up the wall pose. Or you can even do up your headboard for at least 2-5 minutes. Add a timer so you don't fall asleep that way.
Essential oils for sleep (I prefer doTERRA therapeutic grade oils): Place 1 drop on bottom of each foot, on sternum or make into a spray bottle with distilled water. Spray onto sheets and pillow. Lavender, Ylang Ylang, ClarySage, and Serenity (doTERRA restful blend).
(Picture and Content Resource: chopra.com: Radical Beauty)