Sept. 07--Some things we know we shouldn't do -- but might continue to do anyway -- before bedtime.
Stay away from screen time, put the phones away, curb work anxiety.
But adding something simple can also relax your pre-sleeping time.
Specific scents can help your slumber, says psychiatrist Janet Taylor.
Scents like lavender, camomile, jasmine and sandalwood can all create a soothing environment before bed.
"Scents trigger a powerful sense of memory in the brain, and so a familiar scent that suggests a pleasant experience can cause an automatic relaxation," said Taylor, who pens sleeping tips for the AARP's Sleep Better program in its Life Reimagined Institute.
Taylor suggests using a few essential oils before bedtime, treating yourself to a pleasing inhalation, instead of a cellphone or blaring television.
These scents can help your brain relax and remind it of enjoyable moments.
She suggests dotting a few drops of lavender oil on the inside of wrists before sleep -- something she's done herself -- or inhaling from a bowl of warm water with a drop inside.
Some prefer to spray something on their pillow, she added.
Also, anything that reminds you of a happy memory, like vanilla or the smell of cookies baking, can help.
But steer clear of really strong smells, like peppermint, tangerine or other citruses.
"You don't want anything that's going to be too stimulating," she said. "You don't want to overwhelm."
Other tips? Turn off your cellphone, of course, and take 10 deep breaths, sending calming thoughts through your body instead of worry or apprehension. You should also check the temperature of the room, making sure it's cool and comfortable.
"It's the ritual of it as well," Taylor said.
The One Simple Thing series appears weekly, offering specific and small ways to improve health.
abowen@chicagotribune.com
