Good sleep is a beautiful thing. As I type this, I just awoke from a lovely nap.
Naps are not common for me yet when I get in a good one in, the feeling of the day is heaven.
If you are struggling to get to sleep, consider the following information on what may be overstimulating your body and your mind; how to control your thoughts; and a list of sleep practice ideals to try!
We Know the Benefits of Good Sleep
Sleep clears the Mind; Adjusts Our Attitude; Surrenders our Mind to Release and Find an Answer to our Problems; Rejuvenates our Bodies; Allows us to Look Better (well-rested).
Good sleep truly improves our quality of life. Let’s learn how to get a good night’s sleep.
Body Over Stimulation That May Be Keeping You Awake
Exercising too late in the day
Taking a shower that’s too hot
Spicy, salty overstimulating foods
Caffeine, sugar, white flour, junk food, alcohol
Nicotine medications
Hormones being off balance – especially cortisol – the stress hormone
Mind Over Stimulation That May Be Keeping You Awake
Television – especially in bed
Movies that are too active
Social media
Conversations, especially complicated or stressful discussions
Mind Control – Be in Charge of Your Thoughts
Some nights, I realize, it seems impossible to stop our minds from revisiting topics over and over and over and over.
Matters keep us awake with anticipation, excitement, or sometimes worry and fret.
At one time my husband and I realized that he thinks over projects in the night – building, completing, solving how to create something tangible. Whereas, I think over communications – what I said to someone; what I am going to say to someone or a group; what someone said to me and how I would have preferred to answer.
Consider what you mull over at night. Is it a project or a conversation?
Then, consider how you can put the project or communication away until the morning. Tell your mind that you will deal with that later and for now, it is time to sleep
Practicing meditation is the best way to control your mind and thoughts as meditation trains your mind to be quiet for extended periods of time.
Meditation also trains your mind to focus. Focusing your mind at night means sleeping and nothing else.
Trouble Getting to Sleep in the First Place
For some of us, getting to sleep is the hardest part.
It’s your bedtime. You’re in bed, tucked in tight after a long day and wanting desperately to be asleep and instead, you find yourself staring at the ceiling, hearing every little noise your partner or your house makes.
How to Get a Good Night’s Sleep? Follow the 18 Sleeping Ideals outlined below to fall asleep and stay asleep.
Sleeping Ideals That Work for How to Get a Good Night’s Sleep!
Implement the following Sleeping Ideals for a week to sleep easier and stay asleep.
Food and Drink
- Stop eating 2 hours before bed.
- Rid your diet from stimulants – caffeine, spicy, hot foods, salty, sugary junk foods, alcohol. You know the ones….
- Drink warm water versus cold water to improve your digestion. Cold = slow down, Warm = just right. Learn more about drinking warm water here
Time
- Go to bed the same time every night, awaken the same time every morning.
- Make your winter bedtime earlier – animals do this naturally. The body needs more sleep in Winter months.
Environment
- Make your room as dark as possible – no light sources from cell phones, electronics, windows. Anything that is creating light. Smoke detector light?
- No television, phone, or video watching in the bedroom at all. Best practice is to completely remove all devices from the bedroom. If unreasonable to remove, cover them with a cabinet or cloth.
- Turn your cell phone on airplane mode or remove it from the bedroom entirely if possible. Hide or cover lights and sounds from cell phones and computers. You want it dark with zero light and sound sources.
- Darken windows with heavy curtains or blinds.
- Reading books in bed? Read paper books or an eReader with a yellow light setting. Blue light is stimulating as well as not good for us.
Body
- Exercise if you’re not and reduce over-exercising which stresses the body. Avoid exercising right before bed.
- Stretch lightly before bed to release tension in your muscles.
- If you enjoy a hot shower before bed, follow with a brief cool down with cool water to bring your body temperature down. Cold shower benefits.
- Read about the secret of the Chinese Meridian Clock and how it may help you feel better and sleep well.
Mind
- Practice meditation to quiet and become in charge of the mind so you can shut off the thoughts at night.
- An exception to electronics – listen to healing, sleeping sounds. YouTube has some great 8 hour plus long healing sounds to listen to.
- Use essential oils. Lavender to assist with relaxation and sleep. A whiff of stronger smelling oils in the night to stop the mind from running such as Geranium and Peppermint
- Visualize in bed while breathing deeply in and out – envision each body part relaxing one part at a time, toes to head. Count to 15. Repeat.
Summary for How to Get a Good Night’s Sleep
Reduce or cease any habits that may be overstimulating your mind or body before bed.
Check these five factors:
- Food and Drink
- Time
- Environment
- Body
- Mind
Make adjustments using the 18 Sleeping Ideals.
Other Related Articles You May Like
Drinking Warm Water versus Cold Water
Enjoy your sleep and let me know how it’s going. Love, Signe