A lot of people are faced with troubles getting to sleep at night; you can probably relate one way or the other. You need to get up in the morning to work in this morning-person world so decide to go to bed at 10 PM. In bed you probably watch television or read a book for 30 minutes before turning off the desk light and lying down on one side. Now the trouble begins because a lot of us can’t shut our brain off. This guide will help you improve your rest and as a result start the day more ready.
Light
The ambience is the key that makes us sleep or wake up. A long time ago we used light to wake up and darkness to sleep, it was that simple. Nowadays we use artificial light, cellphones and other equipment that keeps us connected 24/7. To improve your rest at night consider dimming or turning off your light about 1 hour before bedtime.
Devices off
2 hours before going to bed avoid using any devices that trigger the mind. In particular I’m taking about phones (especially touch screens), tablets, mp3s or computers. It is ok however to use e-readers with e-ink screens, regular books or televisions with the light dimmed. If you do decide to watch television it is recommended to avoid any educational programs. Also close your eyes the minute you feel sleepy, don’t force against nature just to see the ending of New Girl. Finally don’t turn the led TV off using the remote, instead walk out of bed and push the physical button. This way you tell your brain that the television session is over and that it’s bedtime.
Practice meditation
We experience a lot of stress because we allow chores to bleed over other parts of our day. For example: you must design a new website so you think about it, during dinner, during downtime, all the time. It’s a new trend that will certainly knock a few years off our live expectancy because it’s so much more stressful to the mind and body. Rather try this. Sit or lie on the ground and fill your entire stomach with air – release. Whenever your mind starts to wander capture the thought and visualize yourself putting it in a box labeled “later”.
Once your mind and body is completely relaxed, take the box and give it a time frame. For example: I will work on my grandma’s barn from 1:00 – 3:00 and no longer, then after 3 reject any thoughts about the manner. Warning: pen down great ideas for later, don’t let them slumber in your thoughts.
Practice meditation before bed at least 3 times per week. If you get dizzy then stop, your body needs to adjust to this new habit.
Move during the day
A lot of devices out there have helped us to progressively move less throughout our lives. There’s a vacuum cleaner that operates itself, bicycles operating on electrics and countless more inventions preventing us from moving. For those who have seen Wall-E, we may actually be going that way! To sleep better make sure you walk or run at least 10.000 steps throughout the day. There’s no substitute to the fulfilling feeling of having your body merge with the sheets after a tiring day.
2-hour rule
Some cultures have dinner very early in the afternoon while others leave it till late. From a science point of view the latter may be better for your night’s rest, let me explain why. To have a better rest it’s advised to stop eating 2 hours or more before going to bed. Your body can digest all the food and you won’t grow hungry during the night. However when you eat at, say, 5 PM, odds are you’ll fancy a snack around 9 or 10. Your body has too much energy as you lie down and falling asleep becomes more difficult. Also try to avoid energy rich foods at night.
Caffeine
Coffee, tea and other drinks can keep us energized but only if you’re sensitive to these kinds of drinks. If you can’t sleep I advise you to stop drinking any form of caffeine 3 hour before going to bed. This includes energy drinks, which are bad for you anyway, coffee and tea among others. A glass of water is still the best medicine for thirst – but don’t drink a bottle one hour before bedtime just to be safe.
Clean bed regularly
Clean the sheets and pillows regularly to improve your bedtime. You should do this anyway but instead of doing it twice per month, consider once per week for instance. A clean bed is easier to sleep in and better for your health – after all you’re in one for 8 hour per day.
Open the windows & keep cool
Keep your bedroom cool and make it your personal sleep zone. Open up the window (inch is enough) to keep properly ventilated at night. Make the bedroom comfortable by adding pillows, placing the bed near a wall, or performing other shifts that make you feel more comfortable.
Sounds of… Imagination
To shut down the alter egos in your head analyzing every aspect of your rich day – there’s a trick. It’s not suited to everybody but try it out a few times to see what it does to your body and mind. Before going to bed turn off all the lights and stand perfectly still. Stay conscious of your breathing and try to keep your inhales and exhales long. After about 12 breaths play 2 meditative songs (instrumental, score) without any prior association, so don’t play the soundtrack of titanic for instance. Lie in bed and close your eyes, know that the music will stop automatically so it doesn’t matter if you fall asleep.
Lie perfectly still and stay with your body, listen cautiously to the music as if you want to understand every note. Imagine gorgeous scenery where there’s no currency or hatred of any kind. Stay there and see it evolve. At the end of the song your body is calm ready to surrender to the night. Without getting out of bed again turn on a side and rest.
Hopefully your days will be great but your nights even greater following these pointers. Use whatever suits your environment/personality and hopefully it will lead to proper results. Sleeping the required amount and rest is essential for our actions during the day. Your body will strengthen and become more resistant to diseases, your mind opens up to terrific new ideas and your mannerisms become more inviting to new people in your life. All thanks to 8 hours of downtime, once per night, every night. Sweet dreams!
