When was the last time you woke up feeling energized, refreshed, and ready to start the day? Do you find yourself in bed with a busy mind, ruminating over the day or worrying about the future? Over time, burning the candle at both ends affects your health and wellbeing.

Studies show that women are more prone to insomnia than men (thanks, hormones) and that more than 70% of women have sleep issues. If you fall into this category, chances are you are not getting adequate rest and feel tired much of the day. Before reaching for over-the-counter sleeping pills, try making simple lifestyle adjustments and incorporating natural remedies into your routine.

Having a few late nights at work or out at events isn’t a bad thing—the problems creep in over the long haul when you’re not respecting your body’s need for rest. When you decide getting enough is non-negotiable, you will be a more effective person and better able to carry out all of your dreams and obligations.

Chamomile

You’ve probably had at least one cup of chamomile tea in your life. Did you know it has a reputation for effectively treating anxiety, insomnia, nervousness, and stress? Chamomile comes in two varieties—the German flower is most widely used in tea. The next time you want to ease your way into the evening, turn on the kettle, sip tea chamomile tea, and enjoy the calm. If you want to make your tea fancy, add dried lavender to help bring even more relaxation.

Deep Breathing

It can be challenging to shut off the mind when it’s time to go to bed. Changing your breathing pattern is the quickest and most effective way to change your thoughts. This is a very helpful practice at night when you’re brain won’t detach from the day or you’re obsessing about the future. A very simple breathing practice of extending your exhales will quickly relax the nervous system and prepare the body to rest. This practice works best when you breathe in and out through the nose and make your exhales 2 to 3 counts longer than your inhales. Try this practice by sitting up or lying down for 5 minutes before bed to unwind from the day.


Gentle Yoga

Often times your body is tired at night but energy is still high. A few simple stretches or yoga poses in the evening will help ground your energy from the day. One of the best poses for relaxing after a long day is Legs Up the Wall. This pose is restorative and the perfect way to end the day or relax deeply anytime you need a break. Legs Up the Wall improves digestion, relieves mild backaches, reduces headaches, and alleviates tired or cramped legs and feet. Try this for 5 to 10 minutes breathing slowly in and out through the nose and notice how relaxed you feel afterward.

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