As a Mom of two young children and person who wants to feel my best each day, I prioritize sleep in a very conscious way. Dr. Suzannah Bozzone who focuses on lifestyle medicine, once said every decision we make is either adding to our health or taking away from it. I feel the same. As important as sleep is, putting in some intentional effort goes a long way towards getting our needs met. 

Here are three bedtime rituals that I do each evening that help me get a great night of sleep: 

1. A set bedtime.

• Research and experience show that going to sleep and waking up at the same time each day is an important part of tending to our sleep wellness. I generally listen to my body and some nights I feel the call to go to sleep earlier. My bedtime is focused on the latest I choose to stay up because I know if I stay up past 11pm I feel the negative effects the next day. 

2. A magnesium lotion foot massage.

• Self-touch is an incredibly soothing and grounding practice. The vast majority of people are deficient in magnesium and it helps with everything from nervous system regulation to muscle cramps, in addition to sleep. 

3. A pre-sleep meditation or breathing practice.

• ​Each night, I sit on pillows in the dark of my bedroom, atop my cozy bed and meditate or do a soothing breathing practice for 5-20 minutes. It's been incredibly impactful to add this into my bedtime ritual. I definitely notice my mind is more busy and my sleep is more disrupted by reoccurring thoughts if I skip a night. 

What are your favorite bedtime rituals? 

Starting in August, my virtual Restorative Yoga programs launches. Click here if you're interested in learning more. 

We all know it, we feel better when we get a good night of sleep. 

When well rested:

• We meet the challenges of the day with more grace and patience
• Our bodies feel more energetic and less achy 
• We accomplish more and have better cognitive functioning

And so much more, the significance of sleep can’t be understated. 

Yet for many people, we spend our days busy and when it’s time to turn out the lights, sleep is elusive. Maybe it takes you a while to fall asleep, perhaps you become anxious when you lay down in bed, have a busy mind, young kids who wake you up frequently or struggle with insomnia. 

Whatever is keeping you from the sleep you need, Restorative Yoga can help you get a better night of sleep. 

Restorative Yoga is designed to help you relax and release tension. In this practice, you’ll spend time creating a cozy resting place in supported postures using props like blankets, pillows and bolsters (if available). Once settled into the poses your body releases into the support of the props and the stress you’re holding onto melts away. You’ll spend several minutes laying down while being guided through relaxing meditations and soothing breathwork. 

Sound like something you want to experience? 

Join me for a virtual Restorative Yoga class series, Restful Night, starting in August. Each Sunday night we’ll meet from 8-8:45pm EST for a calming and healing practice from the comfort of your home.