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Imagining a blanket made of love enveloping you: resting in child’s pose at bedtime for a good night sleep
Published November 15, 2011 | 
I just love this idea from yoga therapist Kate Vogt (found in the December issue of Yoga Journal, p. 28)
Get in child’s pose either on the floor, yoga mat, or on your bed. Child’s pose is having your knees wide apart and forehead resting on your hands.
Now, imagine a blanket made of infinite love covering you.
Let your head relax onto your hands.
Tell your skin, muscles, and organs that they are free from the demands of the day (no more multi-tasking or the need to be on the alert).
Now it is time for rest.
Settle into this cocoon and rest for at least a minute.
Good night!
Debra
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Seven things that enable me to slip into blessed restful sleep as soon as my head hits the pillow…
Published November 2, 2011 | 
Counting sheep, peaceful creatures going by…one by one… that should be enough to put us right out, don’t you think? ; )
What really enables us to slip deep into a restful night of sleep, ideally soon after our heads hit the pillow?
Nights when this happens for me are when:
1. I am at peace with myself.
2. I am centered in love.
3. I know I did my best during the day.
4. I am not working at trying to change something or somebody (acceptance is peace and good sleep).
5. I am tired because I engaged my mind with meaningful tasks and I moved my body during the day.
6. I am not worried because I practice non judgment and being in the NOW.
7. Knowing tomorrow is another day. A clean slate. Let this day go, and be…. (blessedly asleep)!
Good night,
Debra
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What is keeping you awake at night?
Published October 24, 2011 | 
If you have challenges with insomnia, what is causing it? It is often helpful to get some insight as to what is keeping us awake at night. If you have a journal I encourage you to write in it nightly and see if any patterns are there.
There are many different reasons for not getting a good night of sleep. For the longest time I had serious challenges with anxiety and worry. Nowadays, I sleep pretty well except for the fact that I have a snoring partner.
Here is a list of common reasons for insomnia:
1. anxiety
2. Worrying: about finances, health, children, job related issues
3. parents with babies and young children who have sleep issues
4. being pregnant
5. back pain
6. restless leg syndrome
7. stressful life events: marital troubles, divorce, job loss, unemployment, aging parents, death, a move
This is not meant to be an exhaustive list. If you are having trouble sleeping at night I do encourage you as mentioned before to:
1. write in your journal
2. talk to your doctor
3. get some support
Please know that you are not alone. You can get help. For years I did not think I would ever sleep well again and then for many years when I got on an anti-anxiety medication I did not think I would be able to sleep well without the help of that drug.
I have been off the medication for five years now. Most nights I sleep soundly. You can too.
Sometimes it helps to share our experiences. Not getting enough sleep can be so frustrating because you end up feeling irritated and physically and emotionally drained.
You are welcome to write in and comment here at The Warm Milk Journal. You may also write in at our Facebook page
Have a blessed day and restful night,
Debra
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We will get a good night of sleep if we do these twelve things.
Published October 16, 2011 | 
We will sleep well if we do these twelve things:
1. Believe in ourselves
2. Do not take anything personally
3. Give important tasks at hand our best and then let the rest go
4. Love unconditionally
5. Focus on the good in our lives
6. Spend our time with positive and supportive people
7. Drink good wine (I just had to put that in there!)
8. Do what we love to do
9. Take mental breaks as needed
10.Pamper ourselves frequently
11. Help others
12. Cultivate a sense of gratitude
To a blessed night of sleep tonight and every night,
Debra
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Five benefits to getting a good night sleep
Published October 9, 2011 | 
Here are five benefits of a good night sleep:
1. Improved energy
2. You will get along with your spouse better.
3. You will look good (yes, there is something to that whole “beauty sleep” thing.
4. Better cognitive abilities such as memory for daily tasks and taking tests.
5. You will be a safer driver.
Have a blessed day and restful sleep tonight and every night!
Debra
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Insomnia keeping you awake? Here are six tips to help you sleep better tonight.
Published October 8, 2011 | 
Six tips to help you sleep better:
1. Take calcium and magnesium supplements a half hour before bedtime (please see doctor before taking any new supplements)
2. Snack on cheese and crackers
3. Increase your light exposure during the day.
4. Go to bed earlier. The hours we can sleep before midnight are good quality sleep.
5. Sip on a cup of lemon verbena tea
6. Take a bath or find other ways to pamper yourself
Source: Woman’s World October 3, 2011
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Five tips for higher quality sleep
Published September 27, 2011 | 
Here are five tips to get a higher quality of sleep:
1. Turn in earlier. If we can train ourselves to get to sleep before midnight, those are hours of very high quality sleep.
2. Turn the mind off for an hour before bed: turn off violent television, emails, etc. and take a hot bath, make love, read something relaxing.
3. Do some gentle stretching before bed.
4. Set an intention to be peace.
5. Write a few things you are thankful for in your journal.
Turn off the light.
Good night.
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Good scents equals good sleep: Two body lotions to use at bedtime
Published August 28, 2011 | 
Research says that good smells promote good sleep. We want to do what we can to keep our bedroom and linens fresh and clean. I like to end my day with a hot bath and then lather my body as I am drying off with a high quality body lotion that has a nice relaxing scent.
I have tried many lotions and here are two I really like:
1. Bath and body Works AROMATHERAPY SLEEP Body Lotion Warm Milk & Honey
This wonderful lotion has cinnamon and clove essential oils in it and it is a wonderfully warm and cozy fragrance. There is also a pillow spray with the same fragrance. If you drift off to sleep surrounded by this smell you will sleep deeply, guaranteed!
Please note that I visited Bath and Body Works website and could not find the Warm Milk & Honey formula. There were other Aromatherapy formulas available and I am sure worth a try. It could be Warm Milk & Honey has been discontinued. I did, however, find this product on Amazon.com
2. Another lotion I highly recommend for right before bed is Kiss My Face lavender shea. The soft lavender scent is so relaxing. This high quality “ultra Moisturizer” will leave your skin silky smooth too. Simply wonderful
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Posted in Bedroom ideas, Getting a good night sleep, insomnia, Products for a good night sleep, Tips to help insomnia | 
aromatheraphy, Bath and body Works Aromatherapy, bedtime routine, body lotion with relaxing scent, clean bedroom, getting a good night sleep, good scent for sleep, hot bath, Kiss My Face, lavender lotion | 
Leave a commentSeven tips to prevent insomnia
Published August 24, 2011 |
No staying awake tonight!
You are going to sleep well tonight by doing these seven things…
1. Be content with the way things went today and let the day go…
2. Take a warm bath
3. Slip on some cozy loungewear or jammies
4. Focus on love: your children, pets, spouse. Love them, be thankful for them…
5. What are some of your other blessings?
6. Stretch gently
7. Read something relaxing.
Good night and sweet dreams,
Debra
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Six things to avoid for a good night sleep.
Published August 13, 2011 |
For a goodnight sleep, avoid these six things before bedtime:
1. violent television or movies
2. Overly exciting mystery or murder novels
3. Information overload- it’s okay to be on the computer doing something relaxing such as playing a computer game of solitaire, watching and listening to a meditation video on Youtube, or reading something inspirational or relaxing (like The Warm Milk Journal)- but if you are aimlessly surfing the web or doing research on something, doing it too close to bedtime could keep your mind on overdrive and affect the quality of your sleep.
4. A belly full of heavy food: don’t eat late at night. If you must eat a snack, keep it something simple like a banana,a piece of toast, a cup of warm milk…
5. Arguments. Going to bed angry with your spouse or children is not a peaceful way to go to sleep. Do your best to avoid confrontations close to bedtime or make up and keep the peace before you turn off the lights.
6. Bad smells: clean your bed linens frequently, keep dirty laundry put away, and spray your room with an aromatherapy spray.
Good night!
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Posted in Bedroom ideas, Getting a good night sleep, insomnia, Products for a good night sleep, Tips to help insomnia | arguments before bed, aromatherapy, bad smell in bedroom, bedtime snacks, clean linens, getting a good night sleep, insomnia, surfing the internet late at night, things to avoid for a good night sleep, violent television | Leave a commentJoin the fun!
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