….Can be pretty hard to come by. Especially in this expansive season, when the sun calls us out to play and keeps us both moving and awake. Getting to bed on time, and then getting to sleep in bed, are not as easy when the days are long and the weather is warm, but our body, mind and spirit still require that we get adequate rest in order to function properly.

Good sleep is restorative. It releases hormones not produced in our wakeful state that slow down the aging process, support a healthy immune system so you are less likely to get sick, and reverse some effects of chronic stress. Fortunately, there are a few easy changes you can make in your routine to encourage a more productive rest.

Keep the bedroom sacred: Using the space in which we sleep for other purposes sends mixed signals to the brain. We start to associate the bedroom with work rather than rest, making it really hard for our mind and body to make the transition to sleep mode. Reserve your sleep space, especially your bed, for quiet and peaceful activities that encourage relaxed and restful feelings, so that when you crawl into bed at the end of a long day, your brain also knows its work is done.

Unplug. As in everything: Make your bedroom dark, turn off all the lights and the T.V., and consider replacing or relocating bright digital clocks. Even look at cell phones, computers, or other electronic devices that are putting off any light and sending out signals. The pineal glad, which produces the sleep hormone melatonin, is incredibly sensitive to light and will stop production if you are exposed to light. If you use the washroom in the middle of the night, try to do so without turning lights on.

Regulate your schedule: Keeping a regular bedtime and a regular time to wake up will help your body transition to a more natural regulation of sleep/wake cycles. Ideally go to bed at a time you feel tired so that you aren’t tossing and turning, but not so exhausted that you have made yourself overtired. Rather than sleeping late on days off, try an afternoon nap to pay back any sleep debt, but keep it to early or late afternoon so as to not disturb that night’s sleep.

The quality of our waking ours hinges so much on how we sleep at night, so help yourself feel more productive, alert, and energized throughout the day by focusing on rest. You may be amazed at how great you can feel!