Relax, unwind & learn how to sleep better – in your own bedroom

Relax, unwind & sleep – in your own bedroomFeeling out of sorts? Need to reawaken and revitalize your over-stressed spirit? A trip to the spa might  deliver you from blah and put some zip back in your step – especially if you visit a sleep spa. But why pay a sleep spa to lull you to sleep when you create your own sleep spa at home. A soothing sanctuary of peace and relaxation designed to lull you into blissful slumber. Sweet, right?

I hooked you with the blissful slumber part, didn’t I?

Thankfully creating a sleep spa at home is simple – especially when you’re focused on the goal of a better night’s sleep. Remember, it’s more than just getting a good night’s sleep, it’s about creating an environment that entices relaxation, a cocoon of comfort where sleep is an invited guest. Every. Single. Night.

  • Set the tone for sleep. When you walk through the threshold of your bedroom, your shoulders should ease and breathing relax. Eliminate flashy or distracting artwork, bedding and wall coverings and window treatments. The colors you paint your walls matter as much as the bedding – choose soft colors that sooth rather than ones that shock. Soft sheets, a fluffy pillow and warm blankets also contribute to the welcoming peace of this nest. Add in soft music or meditation chants and ensure the room has sufficient air flow – being too hot or too cold can kill the mood faster than loud music.
  • Clear the clutter from your bedroom. Physical clutter, just like mental clutter, can be a major roadblock to a good night’s sleep. “A cluttered sleep environment makes for a cluttered mind – the kind that churns well into the night,” according to Prevention Magazine. Dedicate 10 minutes each day to removing one pile of stuff – clothes, magazines, knick-knacks, whatever’s taking up space. Your newly simplified bedroom will serve as a natural sedative.
  • Ban technology from your bedroom. Reserve this room for sleeping, reflecting and romancing. If you must have your phone nearby, store it screen-side down with the ringer on sleep mode overnight. Turn off your social media and text notifications as well. If you read books on a tablet, reduce the brightness so your brain is tricked into thinking its morning while you’re reading before bed. If you have kids, enforce an electronic bedtime for the whole family. Dim the lights and say ahhhhh…
  • Treat your feet to some relaxation as well. Wooden feet rollers come in all shapes and sizes and although they provide relief from plantar fasciitis, they can also offer simple relaxation before bed. If you don’t have a foot roller, a rolling pin can be used in its place. Simply place the foot roller (or rolling pin) on the on the floor beside your bed and roll your feet back and forth. Repeat 5-10 minutes for each foot. Bonus tip: Give yourself a hand massage at the same time. Using the thumb and index finger of your left hand, squeeze each finger on your right hand, one by one. Then, gently pull each finger. Switch hands.
  • At home sleep spa how toPractice aromatherapy for additional relaxation. Say goodnight to stress and transform your bedroom into a lush and softly fragrant field of lavender, chamomile, ylang ylang or vanilla. These herbs (lavender especially) are known sleep inducers – but take time to find your favorite. We love anything lavender but some people abhor it – maybe ylang ylang be your favorite. Slip a pouch of herbs into your pillow or press essential oils gently into your temples, wrists and ankles – and then lie back and lose track of time.
  • Set the mood for snoozing. After a tiring day (and before you retire to your bedroom), soothe your tight muscles with a bath/shower combo. Fill the tub with 2 cups of Epson salts, your favorite essential oil and hot water. Sink in with a towel or lounge pillow for you neck. When the water cools, stand up and turn on the shower with cool water, gradually increasing in the temperature to warm again.

Now you’re ready to cross the threshold of your sleep sanctuary, slip between the sheets and truly enjoy the effects of yours sleep spa. As you close your eyes, visualize something repetitive, such as sheep jumping one by one over a white picket fence. Use your imagination as a sleep-enhancing ally. Focus on the sheep, the pasture, the white picket fence, which will leave little mental brain space for worries that keep you awake.

Rest well & wake up ready to go!

Better sleep gives rise to better mornings, bringing your goals into focus and dreams within reach. Hungry for more sleep info? Dig into these posts:

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This blog does not provide medical advice. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on If you think you may have a medical emergency, immediately call your doctor or dial 911.

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