5 do’s for a good night’s sleep


More than 60 percent of Americans suffer from poor sleep quality, according to the National Sleep Foundation. Here are your five do’s for a good night’s sleep:

  1. Meditation or yoga: There are many types of meditation. Progressive Muscle Relaxation is a favorite sleep inducer. Yoga emphasizes gentle stretches and deep, even breathing. The exercises can help ease muscle tension, lower blood pressure, and calm nerves.
  1. Aromatherapy: Certain scents relax the body and mind. Relaxing aromas include: Lavender, Chamomile, Sandalwood, Ylang-ylang, Cedarwood, Jasmine, and Orange Blossom.
  1. Vitamins and minerals: Calcium, Vitamin D and the B Vitamins each play a role in the regulation of the nervous system, and each can help you sleep more soundly.
  1. Snacks: Complex carbohydrates can boost serotonin levels in your brain, which relax you and help induce sleepiness. Examples: A slice of toasted whole wheat bread with some peanut butter or warm milk before bedtime. Milk and dairy products contain tryptophan, a natural sleep enhancer. Chamomile tea is a well-known sleep inducer.
  1. Prayer or personal reflection: As you inhale, embrace the gifts you need at the moment (peace, discernment, forgiveness); with each exhale, pray or reflect upon any concerns, decisions, stressors that are on your mind. You should also take the time to mentally celebrate the good things that happened that day.