Sleep Well

A great night's sleep should be at the top of every New Year's Resolution list. Our lives are so hectic, and filled with anxieties, we need to relax and recharge in order to face the next day refreshed and replenished. With this list of ten tips for a better sleep, sweet dreams will follow.

1. Unplug

Set your preferred sleep time in order to sleep for 6-8 hours. Mine is 10 pm because I awaken at 6 am (eight hours is optimal for me.) So, at 8 pm, I shut off all electronics: t.v. off, no more texting, no computer or iPad reading. Just turn it off and turn your head.

2. Read a book

Studies have shown that reading a physical copy of a book reduces stress, so pick it up at 8 pm. People always say, "oh I have no free time to read," but they certainly have time for selfies and Instagram. If you unplug, you'll have time to read. Oftentimes people say, "whenever I start to read a book, I get sleepy." Well, good! That's your goal.

3. Spray and smell

Spray your pillow with a relaxing scent: lavender, coconut, vanilla are a few of my favorites. In the spring, I cut lilacs. All summer: roses and lavender are fragrant. Using my own blooms makes my sleeping space pretty and smelling great. Oranges and lemons can give a nice citrusy smell if you like that . . . choose whatever relaxes you best.

4. Keep it clean

Take a warm bath in a lavender soak or shower with a nice smelling soap: warm bath, hot tub, or shower will keep you clean and relax you before bed. Also, keep your sleeping area clean: Dust regularly. Dust can collect in corners and get in your lungs. A quick wipe with a cloth can help your nighttime breathing. I tend to cough at night which can awaken me, so I want to keep the dust away.

5. Wash and change

Your sheets should be clean and welcomingly fresh. We all love that hotel that has fresh clean sheets; so, recreate the same cleanliness at home. Keep your pjs clean and fresh as well. I keep a second set of clean sheets handy to change each bed at least weekly. Don't forget to change the pillowcases!

6. Light it up

Light a scented candle; just be careful to snuff it out before you fall off to sleep. A candle sets the mood, and can infuse the room with a calming scent (lavender, vanilla, etc. same scents as spraying your pillow, but there are many choices. Choose whatever works for your best relaxation.)

7. Weight for it . . .

A weighted blanket can feel like a cocoon, like a warm hug: It keeps you warm and snug. It's not for everyone; if you run hot at night, you may not like it. Try it out first before you buy one; I bet your friend has one to test out.

8. Yoga breathe and stretch and then meditate

Practice yoga stretching and deep breathing: Count to five as you breathe in through your nose, hold the breathe, and then exhale out through your mouth.

Then, choose a "10-minute meditation for sleep" from You Tube or elsewhere. Like the sounds of the ocean? You can find anything that helps you relax. There are many options: Choose whatever works best for you. There are others I use as well: 10-minute meditation for stress or anxiety can help if you're in traffic and getting nervous. We all have ten minutes to spare before dropping off to sleep. I also use this if I wake up in the middle of the night.

9. Heat it up

Hot chamomile tea or hot water with lemon: Drink something warm before bed. No caffeine. Sip slowly.

10. White noise machine

My friend swears by this machine because her husband snores. I've never used one, but I do love the sound of the ocean waves lapping on the shore. Some people use music to sleep; I don't, but maybe it will work for you. Instrumental or classical music often relaxes me when I'm working.

Turning your mind off in order to sleep is easier said than done; but you can change habits that might prohibit a good night sleep, and replace them with relaxing habits. Consider humming a repetitive mantra like: "sleep well" or "deep sleep" during your preparing for sleep stage. Try out these tips and adjust them to your own style: Sweet dreams.