you up and will disturb your sleep patterns . Many women find that eating grains for dinner will also interfere with sleep because grains are energizing so experiment with eating grains earlier in the day and see if that works better .

You know those drugstore hot water bottles , yes , those red rubber ones , well you can find them now in any color , shape and size and many of them come with very cute covers . A hot water bottle , placed on your tummy at bed time is like giving yourself a warm loving hug . It relaxes your center , it spreads pleasant warmth all over your body , and it ’ s a great sleep aid .

If you are sleeping in a room that is brightly painted with vibrant colors , if your linen has busy and colorful patterns and if your bedroom curtains are very bright you might be giving your senses a wakeup call when they need to wind down . Think soft colors , lavender , powder blue , creamy whites , colors that soothe and calm and help induce sleep . Leave the vibrant colors to your kitchen , living room and home office . Your bedroom is the place you sleep so also avoid making it an “ active ” room and don ’ t work or exercise there . I highly recommend not to charge your phones , tablets and laptops next to your bed and look at them right up to sleep time , allow yourself some screen free time before bed .

I like to sleep in a cool room , with an open

window when it ’ s nice out , with the AC on when it ’ s sweltering . If the room is too hot , I don ’ t sleep well . Finding the right sleep temperature for your body is important , so experiment to see which temperature works best for you . Women who are going through menopause might need a cooler room with a light blanket so they can adjust as their body ’ s temperature fluctuates .

There are many yoga poses that can prepare the body for sleep . I do the ‘ legs up the wall ’ pose every night in bed and it is very helpful . Yoga Nidra is another great yoga practice that helps you scan your body and mentally