If you find yourself squinting at the computer answering work emails late at night, watching disturbing events on the news, or eating large amounts of food right before bed and then wondering why you are tossing and turning, your bedtime routine might be the culprit. Statistics show that 60 million Americans suffer from insomnia, and seven out of ten people in the USA report frequent problems getting to sleep.

Bedtime RitualLack of sleep is linked to increased risk of hypertension, diabetes, obesity, heart attack, stroke and depression, not to mention that beingtired makes you more irritable, less alert, and less productive. This is why it is so important to prepare for sleep with a healthy bedtime ritual.

• Turn off all electronics. The flickering glow from your laptop, mobile phone, and television is stimulating your brain, so turn these things off to help you make the transition into sleep.
• Try drinking some warm spiced milk with nutmeg. This common kitchen spice is thought of as one of the best medicines for calming the nervous system, relaxing the mind and promoting sound sleep. The calcium in the milk has also been proven to help you relax.
• Take a hot bath. Studies have shown that body temperature has an influence on how fast you fall asleep. Scientists have established that a drop in temperature is what tells your body to go to sleep, and by taking a hot bath you can raise your body temperature artificially and then allow it to drop as you are drifting off to sleep.
• Do some gentle stretching or yoga. This will relax your muscles and calm down your breathing. You might also want to try a few moments of quiet meditation.
• Read a favorite book or magazine by soft light. Adjusting to the lower lighting of the room will help let your brain know that it is time to sleep.

Try adding some of these relaxing habits to your bedtime routine and you will find yourself enjoying a much more relaxing and restful sleep!