Have you ever had a night where your mind feels so busy you just cannot fall asleep? Or maybe you wake up in the middle of the night and have a hard time falling back asleep? Here’s 3 Tips to get you snoozing in no time:

1. Legs up the wall (or headboard)

This yoga pose will help you sleep soundly.  Viparita Karani or Legs Up The Wall Pose is a great way to relax and calm the body.  This inversion is great at recirculating your blood flow back toward the heart.  This allows your body time to rest and recharge instead of having all of your organs working overtime.  Your feet and legs may start to feel tingly- this is normal.  This is a great way to unwind especially after a long day of you are on your feet a lot.  Allow your breath to be even and steady here.  You may even try this in your bed and lift your legs up your headboard, that way you don’t have to move around a lot to get back into your favorite sleeping position.  To come into the pose curl up into a little ball on one side close to a wall or the headboard, then lay onto your back and lift your legs up the wall or headboard.  Stay in this pose for about 5-8 minutes.  To come out draw your knees to your chest and roll to one side and then find your way to a comfortable position for sleeping.

2. Lavender Essential Oil

This essential oil is like a magic potion for sleeping.  Lavender is a soothing and relaxing essential oil that reduces stress.  Place a few drops into your hands and cup your hands around your nose taking a few deep breaths to enjoy this scent or place it in your favorite diffuser before bedtime to let your room have a calming lavender scent upon your snoozy arrival.  You can even try dropping a few drops on your pillow so when you rest your head on your pillow you will inhale the scent of lavender as you sleep.

3. Body Scan Meditation

This body scan meditation offers a great way to relax the physical body and give a single focus to the mind.  When you are lying in bed take a moment to feel your body resting.  Breathe deeply in and breathe deeply out.  Feel every part of your body relax into the bed.  Feel your toes relax.  Feel your feet relax.  Feel your legs relax.  Feel your pelvis, hips and bottom relax.   Feel your belly relax.  Feel your chest relax.  Feel your shoulders relax.  Feel your arms relax.  Feel your hands relax.  Feel your fingers relax.  Feel your neck relax.  Feel your jaw and lips relax.  Feel your ears and cheeks relax.  Feel your eyes relax under their closed lids.  Feel your forehead relax.  Feel the back of your head relax.  Feel your whole body relax.

I hope these tips help you sleep better! Sweet dreams!