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How to Create Your Very Own Sleep Sanctuary

By Sandy Schroeder

Somewhere in the back of your mind, you may have a picture of the perfect room. Somewhere that you can go when you need to wind down, rest and refuel.  That room can actually become your sleep sanctuary with a little effort.

Start making notes about things you do and don't want, like lots of pillows, a sense of space, or no boxes or other storage units. Gradually, you may see what you want to add, and subtract. The site suggests you start with your preferences.

When I did this, I moved a treadmill, sewing machine and TV out of the room. I brought in lots more pillows, an air filter to screen out noise, and a whole window full of plants. I added some of my favorite pictures and books, and subtracted my phone and laptop.

You may want to create a sleep ritual - Adding soft music, a simple snack and a good book may be the cues that you need to rest better. Or you may want to do a leisurely soak in a warm tub, or a few simple relaxing yoga poses. 

You may add a notepad - If you wake up at 3 a.m., jotting down the issues may help you let go of them and drift off to sleep. If it does not work, chuck it. Decide what works for you.

What's your favorite color? - Choose blue, yellow or green and repeat the color in spreads, paint, pillows, and rugs. Or maybe lavender, rose or grays suit you better? Have fun picking out small pieces in your favorite color that make the room even more soothing to you.

Take charge of the light - Shut down all of the blue lights from electronics, and screen out the night lights. Sleep in blissful darkness. In the morning, the sunlight will be welcome if you have slept better. Our ancestors went to bed at sundown, and got up with early morning light. Those natural cues often work best.

Remember to be thankful - As you shape your room, you may want to add a whiteboard to jot down things that you are grateful for. Some friends of mine say they added a whiteboard to note what they liked best about each other. They rediscovered what they really liked about each other and did just fine.

Remember to please yourself - As you create your sleep sanctuary, others may want to help with all sorts of suggestions. Take what works, but remember to choose the things that work best to relax your mind and body.

Simplify everything - When you walk into your sleep sanctuary, there should be no jarring notes, just peaceful, restful reminders of the good things in life. If you are doing it right, you will recognize it.

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Wellington, Fla.

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