Preparing for sleep

Preparation is an important part of health. We prepare for a workout with a warmup, prepare for healthy eating by purchasing healthy foods, prepare for healthy finances by creating our budget...but what about healthy sleep? Good sleep doesn't happen until your body and mind are ready for it. If you've ever laid

awake in bed at night because your brain just won't shut off, you know this all too well! Many people suffer from disorders that make nearly impossible for them to fall asleep on a schedule, but many more people simply aren't preparing their bodies and minds for the rest that they need.

Think about it this way: When you shut your computer off by pressing the "power" button, it takes a few minutes for all of the processes to stop running. You might hear the hard drive clicking, or the fan whirring, or even a slight sound from your processor, for several seconds after you've pushed that power button. However, when you shut your computer off by first closing all open window and programs, then using your start menu to select the 'shut down' function, everything powers down before the computer has actually shut off and you don't hear much going on after that.

Did you know that the computer is literally a mechanical model of the human brain?

Just like your computer needs to go through certain processes before it can actually shut down, your brain and body need signals that it's time to power off before you hop in bed. Otherwise you lay awake with that frustrating sensation of being VERY awake when you know you should be fast asleep. How do you prepare your body and mind for sleep? Start here:

1. Stop drinking any caffeine after 1pm. That stuff hangs around in your system and affects your brain function long after you've consumed it. You may not think you have a caffeine problem, but your brain knows you do!
2. Handle the day's business during the day. There are few tools in the world that have been universally helpful to all of the most successful people. A task list is one of them. Complete your task list during the day and set a cut-off point for yourself (I'd suggest 8pm). At this cut-off point, transfer any unfinished tasks to the next day's list in order of priority and resolve to leave it alone until the next morning. This will help your mind and body understand that unfinished tasks don't mean you'll be pulling an all-nighter. 
3. Clear your mind. Sometimes your brain just has too much to work on and can't sleep with all of the background stuff it's dealing with- like having programs open when you try to shut down your computer. Take up nightly journaling. Don't worry about making it pretty, just take 15 - 30 minutes each night to write out your thoughts and feelings about the day, as well as any last minute reminders your brain kicks at you. "Gotta bake cookies for Joe's bake sale next week" can be just as distracting for your brain as caffeine.
4. Let go of emotional garbage. Negative emotions can hang around long after you've decided to ignore them. As you're documenting your day, you may run into some of these bad boys. Do what you need to do in order to deal with them, and then determine to go to sleep without those burdens. 
5. Practice breathing exercises. Stress relief yoga is a great way to go for this one. Regulating your breathing to a slower, calmer pattern will help your body understand that it's time for rest. 
6. Use aromatherapy and calming herbs. What smells relax you? Many people swear by lavender, for me it's apple cinnamon. At night I light an apple cinnamon candle (which I blow out before falling asleep) and drink a cup of apple cinnamon tea, to tell my body that it's time to relax and start shutting down the processes that aren't needed for sleep.
   - As a side note, I also do this after my morning walks to calm my body down from the exercise enough that I can focus on the tasks at hand for the day. 

These are just a few tips to help you prepare for better sleep. Start here, and begin enjoying the restorative sleep of a healthier you!