Craig Daniels
Sometimes A Great Nights Sleep can be elusive, but there are things we can do that tilt the odds of drifting off to restful slumber into a more dependable occurrence.
We often get so busy or wrapped up in our devices and entertainment before bedtime that we forget how all this activity stimulates our brain and excites our mind. Sleep is a powering down of our brain and body that needs a bit of help from our waking mind to relax and slow down.
Give yourself a break with at least an hour of being unplugged before you close you eyes in search of dreamland and a restful nights sleep.
I've gathered some wonderful tips and information about getting a better nights sleep and put it all below. If you find it useful please share it and give it a like or thumbs-up... Thanks
Work seems to follow us home whether we like it or not, and most of the time we don't like it. When our mind is overflowing with work related junk it will effect not just our relationships with family and friends but it will nag us and keep us awake.
Here are some great tips for leaving the growling monster of work where it belongs, at work. You might be surprised at how much easier sleep is once work is not yapping in your ear.
Studies have shown that the more we separate our sleeping area from the rest of our life the easier we'll fall and stay asleep.
Our bedrooms and our beds in the 21st century have turned into places for eating, working, reading, watching TV and for family game nights, it's no wonder when we turn off the lights our mind is still buzzing like a bee. Dedicate the bedroom and bed to a sanctuary of sleep.
"One of the best things you can do to feel organized throughout your day is to prepare well the night before. So in this mission we’ll create your personal Organized Life Bedtime Routine. You’ll absolutely love the difference completing this mission will make to your daily stress management, time management, and home organization. Remember: you only need 30 minutes for the basic mission. Extended Options are below."
Just think of going to sleep with no worries that you forgot to do a bunch of stuff for the next day. Sleep restfully my friends.
"I never really understood what meditating was until, one night last year while lying in bed feeling restless and fussy, I paused and took three deep breaths. As I inhaled, my chest rose and my ribs expanded, and I felt a rush to my forehead. Then as I exhaled, my belly flattened toward my spine and I felt lighter and more refreshed."
Meditation before going to sleep can be a wonderfully calming prelude to drifting off to dreamland. I'm not talking about a long 30 or 40 minutes of deep work, no I'm suggesting 10 to 15 minutes of relaxing meditation with the purpose to get your mind and body ready for sleep.
Exercise before bedtime can relax you and help you sleep restfully, yet it's not for everyone. It could be that a short 10 minute workout is fine for you and just the thing you need to erase some of that excess energy you have stored up. Try out different exercises to find what works best for you before bedtime.
"Ask yourself loads of questions related to that thing. In Edison’s words, make some “requests.” Write those questions and thoughts down on paper. The more specific the questions, the more clear will be your answers."
Writing in a journal before bed time is a great exercise to release what' on your mind and releasing the built up stress in your body from your day full of thoughts.
"Technology before bed is almost inevitable. How to disconnect is hard, a quick scroll through Instagram can turn into 45 minutes of lost time."
Laptops.tablets and of course phones have a way of eating huge amounts of time in our lives and when they do this while we're in bed it can lead to loss of sleep at worst and restless sleep at best. Unplug form all devices at least an hour before you shut your eyes to sleep.
"Cut your stress levels. Boost your productivity. Raise your confidence. Check out our favorite free guided meditation sites."
I use short guided mediation audio in a darkened room almost every night before sleep. Occasionally I'll listen to relaxing space (ambient) music instead of the guided meditation but both work really well. I use Buddhify guided meditation app that is not on this list.
"Among the best natural sedatives is tryptophan, an amino-acid component of many plant and animal proteins. Tryptophan is one of the ingredients necessary for the body to make serotonin, the neurotransmitter best known for creating feelings of calm and for making you sleepy. How sleepy? A 2005 study of people with chronic insomnia found that after three weeks, those who ate foods with high amounts of tryptophan with carbohydrates or who took pharmaceutical-grade tryptophan supplements had improvements on all measures of sleep — and the food sources worked just as well as the supplements."
"Do your best to wake up at roughly the same time every day (even on the weekends). Setting an alarm in the morning can be helpful when you’re starting out.."
It may not make sense to force yourself to get up at the same time everyday but by doing so it helps train your body and mind to get tired in the evening.
