Getting Restful Sleep

The body needs sleep so that it can repair and rejuvenate itself, but some of us have trouble falling asleep. Here are a few suggestions to help alleviate that problem:

• Avoid stimulating drinks and activities an hour or two before bedtime.
• Relax your body by doing a brief warm-up followed by a few gentle stretches.
• Soak your feet in Epsom salts or take a warm bath or shower.
• Block distractions by playing relaxing music, the sounds of nature, or by turning on a fan or air purifier.
• Unwind by reading or listening to a relaxing book.
• Quiet your mind by meditating, focusing on your breathing: Breathe in slowly, pause, then let out your breath very slowly. Repeat until you feel relaxed.
• Release tension by tightening then relaxing every set of muscles in your body, working down from head to toe.
• Visualize that you are in a quiet, natural setting, feeling the warmth of the sun on your face, a soft cool breeze on your skin and smelling the aroma of flowers or other plants that you enjoy.