Quality Sleep

Before performing this pre-sleep routine, have a relaxing warm bath or shower. Get yourself comfortable in bed (no music or television). Pause between each step and breathe easily for a moment before continuing.

1. Lie on your back with a pillow under your head. Close your eyes and breathe regularly and evenly.
2. Start by tensing all the muscles in your legs and feet, hold for a few moments and then slowly release.
3. Tense your arms and clench your hands into fists, hold this position for a few minutes, then slowly release.
4. Tense the muscles in your abdomen for a few moments, then slowly release.
5. Tense your shoulders and hunch them up towards your ears, hold this position for a few moments and then slowly release.
6. Finally, screw your face up into a grimace, hold this position for a few moments, then slowly release.

Relaxed muscles will help you to obtain good-quality sleep and all the nourishment that brings.