The CDC recommends 7-8 hours of sleep for adults.  When our bodies get the correct amount of sleep we function better during the day.  Sometimes sleep has escaped us.  Sometimes sleep isn’t allowing rejuvenation because our stress levels remain trained into levels prepared for only survival living.  It is amazing…but YOU can do something about it.  You can learn STRENGTH in quietness and trust.

The sun will rise again.

Morning Routine

1. Slowly stand up and roll through the spine.  Stack your vertebrae one on top of another.  You can begin from the bottom, or lumbar spine; stacking up through the middle, or thoracic spine; finish by stacking the top, or the cervical spine onto the tall totem pole of your back.  As you exercise keep the back lifted tall and the back of the head lifted as high as the chin.
2. Swing your arms. This will not only increase your circulation in the moment of waking; but it will also help you loosen the joints.
3. Roll your ankles. Lift one foot off the ground and roll the ankle clockwise and then counter clockwise.  Switch feet.
4. March in place while lifting your knees high. Start stepping in place and gradually lift the knees higher and higher. Then, shift yourself to lift the knees out to the side.  Finish up by lifting the knees toward the back while you flex the muscles of your derriere.

Evening Routine

• Decide ahead of time when you will begin your bedtime routine. Go to bed at the same time each night, and rise at the same time each morning.
• Pick a few yoga poses or stretches. Deep breathing accompanying stretches will allow your neuro-muscular stretch reflex release a bit.  This will help reduce stress and help you let go of your day time concerns.
• Select the best place for you to rest. Sleep in a quiet, dark, and relaxing environment, which is neither too hot nor too cold.
• You made your bed…now lay in it. Make your bed comfortable and use it the way you consciously decide to use it.
• Pick a few rituals. Put things beside your bed that will help you bed down for the night.  (chap-stick, eucalyptus and/or lavender, kleenex, nail clippers)
• Know your go to positions. Take a little time to decide what the best sleep poses are for you.  Then, systematically release each limb into its own nighttime rest.

~SWEET DREAMS~