Here are some suggestions that can improve your ability to enjoy quality sleep:

• Make sure that your room is completely dark
When the room is dark your brain to secrete melatonin which is an essential hormone for proper sleep.

• Turn off your electronic devices one hour before bed
The light from devices suppresses melatonin production in the body. It also stimulates your brain to stay awake.

• Create stress-reduction activities in the evening before bed
Minds racing from all of the activities from the day keep your mind active solving problems. Creating stress-reduction activities before bed allows your mind to release thoughts from the day and create restful sleeping at night. Examples may be meditation, prayer, drinking a small cup of non-caffeinated tea, or taking a warm shower or soothing bath.

Today we are going to do a wonderful exercise that relaxes the whole body that I will share with you today.  It is a wonderful way to learn use the breath to relax muscles in the body.  Get into a comfortable position and get ready to relax.

I often recommend this exercise before you go to sleep because it so powerfully helps to relax the body and prepares it for sleep. Enjoy it!

Click the link to here today's centering exercise. Then answer the following questions.

Sleep Centering Questions:

Do you have a ritual that you do every night before sleep?



How many hours of sleep do you need to feel refreshed in the morning?



Can you get to sleep right away or do you wake up in the middle of the night?  Why do you think you have this problem?



Any other thoughts to ponder?