Before bed, wind down with a warm drink. A great suggestion is a boiled cup of milk, it could be almond or coconut milk made with a touch of ginger, cardamom, and sugar.
Hot drink before bed helps disengage the mind from the senses and promote falling asleep easily.
Prepare for sleep by rubbing almond, sesame or coconut oil on your feet, ears, and even head at bedtime can go a long way towards physically relaxing our bodies. It has an incredible, calming effect that Ayurveda recommends for improved sleep.
deep rest and sweet dreams