Is There Life After Ambien? Stretching for Sleep

Okay, well, I chose this picture from the stretching series because it made me laugh, but for those of us who suffer from restless sleep, or full-blown insomnia, we know being sleep deprived isn't funny.  Lack of a good night's zzz's makes us lethargic, irritable, a danger behind the wheel and ~ eek ~ lots of recent research supports it can contribute to weight gain.

In order to get my 8 good hours, without the use of any sleep medication, I recently had to change how I approach bedtime. I reluctantly ended my almost 2 year relationship with Ambien about a month ago, wiped away the tears from perhaps the most devastating break-up for me to date,  and committed to the following:

 1) Sweating for  a minimum of 30 minutes every day, at least 2 hours before bedtime 2) Taking a warm bath at bedtime (HOT water increases your heart rate) 3) Slathering on lavender infused body oil following the bath. 4) Staying away from electronics at that point.

And 5) I have found this series of exercises further relax me right before I hit the bed, without the help of my beloved Ambien . . .or. . . Extra Sleepy/Sleepytime Tea. . . or Tylenol PM.

Do these stretches right before bed to fall asleep faster and sleep better. 

Sleeping Swan What you'll need: A pillow

Tip: With each pose, breathe in and out through your nose for a calming effect on the nervous system.

• Sit on floor with pillow in front of you. Bend left knee, bringing sole of left foot to right inner thigh. Lift butt and extend right leg behind you.
• Staying centered, gently hinge forward from hips, placing head on pillow. Extend arms forward, elbows slightly bent.
• Hold for 8 to 10 breaths. Roll back up. Switch legs; repeat.

Happy Baby

• Lie face-up. Bend knees into chest and grab inside edges of feet with hands, palms out.
• Bring knees out to sides, then lower toward armpits, keeping heels above knees, feet flexed.
• Hold for 8 to 10 breaths, gently rocking from side to side.

Bridge

• Lie face-up with knees bent, feet flat on floor, arms extended by sides, palms up.
• Keeping shoulders down, engage abs and press into heels to lift hips and back to form a diagonal line from shoulders to knees.
• Hold for 8 to 10 breaths; lower.

 Seated Side Bend

• Sit on pillow in a cross-legged position. Place left hand on floor to side of hip, left elbow slightly bent. Extend right arm by ear.
• Lean to left, keeping butt on floor, shoulders down.
• Hold for 8 to 10 breaths. Switch sides; repeat.

 Rag Doll

• Stand with feet hip-width apart, knees slightly bent.
• Place right hand on left elbow, left hand on right elbow.
• Bend over from hips, letting arms and head hang down.
• Hold for 8 to 10 breaths. Gently roll back up.

Are there any 'rituals' that you practice that help you get healthy shut-eye each night . . .sans the Jim Beam?