a restful night's sleep

After a busy and stressful day, it can be difficult to settle into restorative sleep. Up to 40 percent of the world's population gets insufficient sleep and the trend is increasing. Using simple techniques like a relaxing bedtime routine and healthy daytime habits, you can improve your sleep, so you wake up refreshed each day.

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10 TIPS FOR A GOOD SLEEP

Make your bedroom a restful environment

RELAXING AROMACHOLOGIE BEDTIME RITUAL

SLEEPING BEAUTY

BREATHING EXERCISE

1. Find a comfortable position in bed and lie flat on your back. 2. Bring attention to your legs and arms and then release its weight fully into the bed. 3. Focus your attention on where you feel your breath in your body.
TRY THIS DEEP-BREATHING EXERCISE TO RELEASE TENSION AND QUIET YOUR MIND BEFORE BED.

Enjoy a foot massage

Give yourself a foot massage to release tension and relax.
1. Soak your feet in a tub of warm water and essential oils.
2. Pat your feet dry and rub oil into them.
3. Mass from your ankles down to your toes.
Feet are the perfect area to unwind the whole body.

TIPS FOR WHEN YOU CAN'T SLEEP

1.Try meditation and keep your mind on each inhale and exhale. 2.Curl up on the coach and do something relaxing like listening to soothing music. 3.Putting a pair of comfortable socks over cold feet increases blood flow to your extremities.

TRY THESE TECHNIQUES TO AVOID TOSSING AND TURNING.

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