The days are getting shorter and our bodies need more rest, but we live in a world that values busyness over everything. I find it so weird that busyness is like a badge of honour, and I talk to a lot of people who struggle with falling and staying asleep.

Today I have some tips for getting the sleep that you need. Please don't feel like you have to implement everything. This is what works for me, and perhaps these suggestions will spark some inner knowing within you. You can always start with one small thing, and notice how you feel.

• I start to notice that my body needs more sleep in the middle of September. The heat of the summer is waning down and the nights are getting longer and cooler, so naturally my schedule has to change a little. Adjust your bedtime to reflect the changing light.
• Adopting a bedtime ritual is super helpful too. For me that looks like closing the blinds in the bedrooms at least an hour before bed, and turning off screens. I make myself a cup of bedtime tea with chamomile, mugwort, peppermint, and sometimes elderberries or rose petals.
• Head oiling calms down your brain so you can sleep. I make a mixture of 1/2 castor oil, 1/2 jojoba oil with 5 drops each of lavender, cedarwood, rosemary, cypress, and peppermint in a glass bottle with a dropper. (Oils are totally optional and not necessary) Then drop 5-10 drops onto your scalp and massage in for about 1 minute. Tie your hair up and go to sleep.
• Foot oiling is also a nice bedtime ritual. Use a few drops of the same oil that you used for your head, and rub your feet for 1-2 minutes. Put on light socks and go to bed. I don't like sleeping in socks so I usually take them off after 20 minutes, once the oil is soaked into my feet.
• Make sure that you get enough exercise during the day, and take time to reflect for a few minutes during your day. This may be a short walk where you can sort out your thoughts and emotions, sitting quietly, or journalling before bed. If things keep coming up at night and you are running them through a constant loop in your head at night, try something different!
• Go to bed at the same time each night. When my boys were babies I made sure that they went to bed at around the same time each night, so it was predictable, We are kind of like babies. We need routines and rituals in our lives. It keeps our nervous systems calm.
• Limit alcohol intake. Even one glass of wine can interfere with sleep. I wish it wasn't true, but if you are having trouble sleeping try it.
• Flower essences! I have been taking flower essences for over a year and I find that they really help me to calm down and go to sleep. Maybe they'll work for you too! I buy mine from Xalish Medicines, made in Canada.
• What was something that helped you get to sleep as a kid? Sometimes we need to remember those little things from when we were small.
• Because we are in a colder and windier season, limit your intake of cold and airy foods, like crackers and chips etc. These can aggravate an already taxed system. Instead, opt for warmer foods. Add in more soups, stews, warm dips and cooked vegetables. Root vegetables are plentiful at this time of year, and can ground and balance your body. I think that's pretty cool.

To help you rest and calm your nervous system I am offering a flow and restore class on Wednesday nights from 7:30 to 8:30. This is a registered class and you can sign up online. The 5 and 10 times passes can also be used for this class. This class will be a flow style movement class, with ample time for restorative poses and a guided relaxation to prepare you for sleep. Maximum 8 participants so please register early.

Honour that you are a cyclical being, and your summertime self is different than your fall self, and your winter self. Make small adjustments so you can feel better with the changing seasons.

Warm hugs to you,

XO

Jenn