Got Sleep? 7 Keys to Restful Sleep

March 19th is World Sleep Day. There are few things more healing, or more elusive than a good night's sleep. Here are 7 simple tips that will hopefully ensure a restful, refreshing sleep:

1. Make your bed.

Many feel it doesn't make sense to make a bed you're just going to mess up again. Think of walking into a hotel room. The neatly made bed practically begs you to slide between the soft sheets. Few things match the pure pleasure of climbing into a smoothly made bed after a hectic day.

2. Have a consistent bed time.

Going to bed at the same time trains your brain that it's time to sleep. Even if you it takes you a while to drift off, eventually your body will take the cue.

3. Create rituals that will send you off to sleep sweetly. You can listen to soothing music, read, even the act of lightly a candle or turning on an aromatherapy diffuser sets an atmosphere for rest.

4. Spend as much time as possible in fresh air.

We're often cooped up in our homes, offices or cars and rarely spend more than 30 minutes breathing real air. Take a walk after dinner or just sit outside for 30 minutes or so. So if you notice the difference.

5. Turn off electronics 30 minutes before bedtime:

While it's tempting to read or scroll on your phone after you get into bed, it's probably one of the worst things you can do if sleep is your goal. The blue light emitted by your cell phone or TV screen inhibits the production of melatonin, the hormone that controls your sleep-wake cycle (aka circadian rhythm). This makes it even more difficult to fall asleep and wake up the next day

6. Deep breathing.

One of my most successful bedtime habits is taking 21 deep breaths after I lay down. By the time I get to 21, my mind has begun the shift to relax mode, making it easier to sleep.

7. Invest in a good Mattress:

One of my mentors told me to always invest in good shoes and a good mattress. While a broken in mattress can feel comfortable, it''s not giving you the support your body needs. Buy the best mattress/box spring you can afford and note the difference. If you really want to go in, get yourself some great sheets as well!

Here's to many nights of restful, restorative and healing sleep.

BONUS: The Calm App has Bedtime, or Sleep Stories. My favorites are read by Levar Burton.

Good Night!