…innocent sleep,
Sleep that knits up the raveled sleeve of care…
-- Shakespeare, Macbeth Act 2, Scene 2

Nothing seems to make more difference to your natural beauty than sleep. The best cosmetics in the world can only disguise the blue bruises that bag under your eyes, and the dry and droopy appearance of your eyes, skin, and hair that emerges when you are sleep-deprived.

But what can you do when insomnia strikes? Doctors who specialize in sleep disorders offer a range of solutions from old home remedies like a cup of warm milk or chamomile tea to getting up out of the bed to do something for awhile until sleepiness sets in.

Here’s my grandmother’s remedy which she taught me when I was an anxious pre-teen insomniac – thanks Gramma Beth! It almost always works.

Relaxation Tension-and-Release Exercise

Lie flat and comfortable in bed. Start by focusing your mind on your feet – really let yourself ‘see’ them in your mind’s eye (it helps to close your eyes). Squeeze your toes together as tightly as you can and hold for a few seconds, then release them. Let yourself feel the muscles relax. Next, flex your ankles as much as you can, hold for a few seconds, then let them relax. Tighten your calf muscles, hold as long as you can without pain, then release.

Continue the pattern: tense a muscle group, hold for as long as you can comfortably, then release and let yourself really enjoy the relaxation. You may not want to think too much about breathing – keep your focus on your muscles – but both doctors and yoga breathing experts advise that you should let yourself inhale through your nose as you squeeze, sigh and exhale through your mouth as you release.

Squeeze and release your kneecaps, thighs, buttocks, lower abdomen, stomach, diaphragm. Press your arms against your chest and squeeze, then release. Raise your shoulders up to your ears, then let them fall. Squeeze your hands into tight fists, then work up your arms: wrists, elbows, lower arm, upper arm. Drop your chin and pull your neck and shoulder muscles tight (gently!), then release.

From toes to head, squeeze, hold and release. Blood will rush to the muscles when they are tensed, then the tissues will flood with fresh nutrients as you release.

One of the best tricks in the fight against wrinkles and ageing is to raise your chin, lengthening your neck muscles. Open and close your mouth and feel the muscles lengthen and slacken. Again, hold and release.

If you haven’t fallen asleep by the time you get to your face, scrunch up your facial muscles making your face as small as possible. Hold, then open your mouth and eyes as wide as possible to reverse the stretch. If you are really agile, you might be able to wiggle your ears or move your scalp – usually by lifting your eyebrows.

Even if you are not able to fall asleep right away, you should be feeling much less physical tension by the time you have run through all the major muscle groups. It’s a great ‘destress’ exercise for me.

By day, lie down wherever you are, close your eyes, and do ‘Grandma’s Exercise.’ Fifteen minutes of a ‘lie down’ doing this tension-and-release exercise works better than a nap!

Being a ‘night owl,’ often I’ll run through this stress relief exercise and feel so refreshed afterwards that I get up to write some more in the quiet dark hours of late night or pre-dawn – my favorite time of day.

Sleep matters – for your health and safety. Studies show memory, quality of life and longevity are affected by sleep. Scientists and doctors are just starting to understand the mechanisms behind it but most people will agree, you function better after a good sleep.

And if you still can’t sleep after doing this exercise, at least you should look and feel more rested! Add it to your night-time regime for truly natural beauty.

Sweet dreams!

By Teviot Fairservis.

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