Easing toward Dreamland It's no accident that children, whom one rarely hears complaining about sleeplessness, have an elaborate set of bedtime rituals. "Rituals are sequences of behavior that help you wind down and get ready for bed; it's part of the relaxation process," explains Dr. Moore Ede. Even if you factor teddy bears and bedtime stories out of the equation, adults need bedtime rituals, too. Whatever comforting things you do before bed throwing on your fa¬ vorite pajamas, tucking in your sheets, or brushing your teeth do them in the same order every night and take as many of them on the road with you as you can when you travel. Establishing and following a relaxation ritual that works for you is a key factor in avoiding sleep prob¬ lems. Here are some relaxing steps from experts that you might want to add to your bedtime ritual. Sip a natural relaxer. Tranquil¬ izing herbal tea blends made with chamomile (such as Celestial Sea¬ sonings Sleepytime Tea), valerian, or passionflower are age old sleep aids for their ability to induce drowsiness, while warm milk con¬ tains tryptophan, a chemical that also helps make you sleepy, says Dr. Moore Ede. Create the mood. While get¬ ting into your before bed mode, turn down the lights and illuminate with candles to create a soft, warm glow. While you're at it, choose can¬ dles with scented lavender, a fra¬ grance known for its calming properties. (just make sure to put out those candles before you finally turn in.) Soothe your senses. Off with the car chases, bad sitcoms, and general blare of the TV, and on with soft music, a traditional relaxation tool. Choose jazz, classical, R&B whatever style you prefer as long as it's smooth and mellow. Tuning in should help you tune out your troubles. Engage your imagination. Reading poetry, short stories, or other relaxing fare can help transport your thoughts away from your world for a short time. Those who have a really hard time falling asleep should probably avoid thrillers, scary science fiction, and any other pulse quickening genres. Get that warm, fuzzy feeling. Since studies show that petting an animal can lower your blood pressure, bedtime might also be a good time to gently brush your dog or cuddle your cat in turn, treating yourself to a bit of furry relaxation therapy. Immerse yourself. Slipping into a warm bath for 20 minutes can ease the transition from a stressful day to a quiet evening. As the heat helps open blood vessels and relaxes tired muscles, let your mind drift to pleasant thoughts, says Dr. Kryger. Calm your mind. Prayer and meditation can also bring peace and allow you to shut off the cares of the day. They require some self discipline and may take a little practice, but it's time well spent a few minutes before bed. Tap the power of touch. If you're fortunate enough to have a partner with you, exchange light, not too stimulating massages. If you're alone, you can still gently run your hands over your own body, feeling yourself relax as you go along. Get into a rhythm. Practicing rhythmic breathing can help take your focus off your mind and direct it toward your body. Simply breathe deeply filling first your stomach and then your lungs with air and exhale slowly, allowing yourself to become more drowsy and calm each time you exhale. Stretch your limits. Stretching or tensing muscles one at a time for a few seconds and then relaxing them helps release tension. And a relaxed body is one that will drift off to sleep easily, says Dr. Kryger. 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