If you want to Get Up, Set Up and Keep Up, it really starts the night before. If you go to bed late or you have trouble sleeping you won't want to get up. Here are some tips to wind down in the evening.
1. Stop watching Television or other activities later in the evening and spend a few minutes writing a list of things you want to do the next day.
2. Avoid over eating, drinking caffeine or having sugar in the evening. It is helpful to have some protein before bed.
3. Drink a glass of water (don't go to bed thirsty)
4. Give your feet a massage with Almond or your favourite Oil. The feet have 72,000 nerve ending so by massaging your feet you're soothing your nervous system and organs.
5. Breath exercise - start with long deep breathing - about 10 breaths, and then block off the right nostril with your thumb and inhale and exhale deeply through the left nostril only. If the mind is too active think 'Sat' on the Inhale and 'Nam on the Exhale. The slower your breath the calmer your mind. Sat Nam gives your mind something to focus on and calms the mind.
6. You might also try sleeping on your right side, this allows the left nostril to be more dominant during sleep. Check your posture, if you are sleeping on your side you can put a pillow between your knees, this takes pressure off the lower back.
7. Keep your room dark. If you are exposed to light between 1.00am and 3.00am your melatonin levels decrease and your biorhythms are thrown off balance.
8. Use Lavender Oil - put a few drops on your pillow.
9. Train your subconscious by practicing setting your mental clock when to wake up ( best to have a back up to start)
10. Follow along on the Video below for a Bedtime Yoga Series and the second video demonstrates the Meditation Shaybd Kriya to help with sleep.
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