Sweet Dreams

"Now I lay me down to sleep" is the beginning of a poem most of us learned as a child. Many of us remember a pleasant comforting bed time routine of a story, prayer, hugs, kisses, and being tucked in. Some of had to have special or favorite animal with us. I, actually loved having a stuffed animal and music. I still keep stuffed animals on my bed (I no longer sleep with them), and I enjoy music or nature sounds at times to go to sleep. As adults we often are not privileged to have such comforting, soothing, bed time routines. We are stressed, worried, anxious, depressed, angry, frustrated, overwhelmed, etc., at the end of the day. We know we have a finite amount of time to get sum precious, much needed rest. So, rather than quieting our mind, relaxing, praying, having a good bed time story, a hug and a kiss, we let our thoughts run helter skelter. We then worry even more that we are not going to sleep. If you find yourself in this situation, ask yourself, "What is the best use of my time right now?" The best answer, is "relaxing and sleeping." "Easy for her to say," you think to yourself. Actually, I would like to teach you a few techniques that will assist you in providing yourself with a lovely bedtime relaxation. Be sure to spend a few minutes before you are preparing to go to bed to meditate. Meditation can be done in a variety of ways. Look at a beautiful sunset for a few minutes. Breathe in and out with slow deep breathes. Watch a child or a pet at play. Write a gratitude list. Thank someone for helping you during the day. Listen to soothing music. Read a poem, or inspirational thought or story. Write in a Gratitude journal. Speak softly what you are grateful for, what has been positive in your day, or qualities that you like about yourself. When you have TAKEN (it really is a choice) a few minutes to relax finish getting ready for bed. To begin the relaxation process, you only need about 5 to 10 minutes. It may well be the best 5 or 10 minutes you have spent all day. When you are in bed, breathe deeply, in and OUT about 5 times. Then notice 3 things you can see in your room, 3 things you hear (in the room, not in your head), and 3 things you feel (externally). As you focus on the here and now, your brain will quiet, you will relax more and sleep better. (More relaxation tips will be coming). Sweet Dreams Make a Great Day Dr. Susan