INSIDE OKDHS -- BEST REST

(Music plays)

We all lead hectic lives and often end up losing sleep.  You may not always be able to get more sleep but you can make some simple choices to get your best rest.

A good night's sleep starts much earlier in the day.  Maintain a consistent bedtime and wake-up time to balance your sleep cycle. Then, set a turn off point that works for you to begin winding down.

Organize the start of the next day. Prepare what you plan to wear, eat and accomplish then turn off the problem-solving side of yourself so, you don't end up tossing and turning with it.

Avoid caffeine and other stimulants at least four hours before your set bedtime. Avoid alcohol, nicotine, strenuous exercise and any spicy foods an hour and a half before hitting the sheets. Better choices are soothing herbal teas like chamomile and valerian, milk, or a banana to slowly ease your system into a restful state.

Involve all your senses in making your bedroom a dreamland. Take a lights out approach. Electronic glow, even from an alarm clock can keep you alert. Dark drapes or a sleep mask will seal out light bleed. Your computer or TV will re-stimulate you. Choose music or reading to decompress instead.  A fan will keep your room cooler and provides relaxing white noise both of which help induce sleep. 

Indulge your sense of touch by investing in the highest quality cotton bedding you can in colors that comfort you. Loose-fitting cotton sleepwear let's you move and keeps you cool. An ice pack can also help if you're restless.

The smell of lavender or vanilla will also help you drift off.
Enjoy a warm shower or bath with scented soaps or spritz your sheets with aromatherapy mist.

Once you are all tucked in, release yourself into sleep with positive visualizations, or meditation.

(hands clapping)

(birds chirping, rooster crows)

When you rise you'll feel refreshed and ready to face your day. Take time for your best rest and Take Time to Take Care.